Routine review

[JMike]

OKay about to start a new routine after a week off. I'm training for a six mile race and also trying to put size on with the weights. I know the weight could slow me down but I don't think it'll have too significant an impact.

In order that I can do sufficient cardio I want to only do three days of weights a week. The routine will probably run for five weeks or so. From previous experience the workout should take about one and a half to two hours. It's a little two long, but I think it's my best option. Please let me know what you think.

Monday:
Run: 7 miler in the morning.
Gym:Back and Shoulders.

4x8 Deadlifts
4x10 Wide Grip Pullups
4x8 Bent Over Rows
4x8 Seated Rows
3x10x (heavy weight followed immediately by medium weight then light weight.) seated shoulder press
4x8 Dumbell Front Raise
4x8 Reverse Flyes.
4x8 Barbell Shrugs



Tuesday:
Run: 7 miler in the morning.
Gym: Cardio Abs based.



Wednesday:
Gym:Legs and Triceps

4x8 Squats
Calf Raises
4x8 Hamstring Curls
4x8 Leg Extensions
4x8 Overhead Tricep Extension
4x8 Tricep Cable Pushdown
Weighted Dips.



Friday:
Run: 7 Miler in the morning.
Gym:Chest and Biceps

3x6 Incline Dumbell Press
3x6 Decline Dumbell Press
4x8 Dumbell Flye
4x8 Cable Pulldown
4x8 Preacher Curls
4x8 1/4 Turn Dumbell Curls
Barbell 21's with increasing weight.



Saturday:
Gym: Cardio Ass/Legs based



Sunday:
Run: 10 Miler.

Hello JMike,

At some point you'll want to do speed training with your running such as speed and pace intervals of varying distances with varying recoveries. Let me know if you'd like any help in tweaking your running training program.

[JMike]

Pierini: I'd love any tips on the running front. I started running when I was 15 and got fairly decent at anything over 10k but then when University started my training wavered with sporadic bursts. Four years later I'm starting again with the hopes of getting into adventure racing, and almost all of my training is ancedotal from my own experiences.

I didn't go into too much of an explaination on the running front, because I'm fairly confident I'm doing the right things. At least one of the 7 milers will be an interval run, with 1.5 miles broken into quarters (fast, recover, cruise and repeat). Meanwhile my Saturday cardio session will involve interval rowing to really get my lungs and heart back on track.

The reason for the repeated 7 miles rather than doing different distances is to know the distance. I'm running a 6 mile leg of a relay. I train 7 so that I can build in the speed at the end of the 6. Its only 8 weeks away. If I had more time I'd probably do things differently but I want to know the length so that I can set my pace.

With all that said, let me know where I'm going wrong or can improve.

OK JMike thanks for the additional detail. It seems like what you are doing will work for you.

Two things I have done that have helped my running tremendously. One was a weekly dose of hill sprints. I warmed up to gradually elevate my HR. Then I completed 8 rounds of 30 second maximum effort hill sprints with 120 seconds of walking down the hill to recover. The 8 rounds with recovery took 20 minutes to complete and helped make my mind "tough as nails".

The other is a weekly dose of burpees. Try doing 150 burpees for time which took me a little less than 19 minutes to complete. It may take you much less as you are much younger. I swear these will do wonders for your anaerobic conditioning which is important when you are running hard and long.

I look forward to reading more about your running adventures. Train hard and keep the pedal to the metal!

[LiftGirl]

Personally, I would get rid of the isolation work to keep your workouts shorter each day.