Running the 5k two weekends ago gave me the confidence and motivation to know I can comfortably run 3 miles. A few realizations came to me during the 5k, I can run the whole thing, I ran faster than I thought I would, and when I finished, I wasn’t dead. I was able to walk, and I had a ton of energy and felt like I wanted to run another 3 miles. Since that race, I have been able to run 3 miles consistently. Since I tend to run alone, I do sometimes lack the push so I will walk a bit, but I have been able to shorten those walking spurts. I do this by setting a point in front of me, maybe a light pole, sidewalk crack, or a tree and I tell myself when I get there I will run again. Sometimes I find myself unable to run at that point, so I set another point and make myself run no matter what once I get there.
For the most part, I have been able to stay consistent with my runs but not my resistance training days. I feel like my life is going a million miles a minute and allowing myself an hour to workout 5 days a week is just not a thing I can consistently do right now. To get more on track with where I want to be, I have started to put my workouts in my calendar, shortened my workouts a bit, and I have started doing the workouts on the same day as my runs. I changed my structure from working out a total of 5 hours per week to a total of 3 hours per week while maintaining active rest days on days I do not have planned workouts. The good news is that the Spring weather is coming out more and more, so it has been easier to stay active, get movement and get the blood flowing by taking the dogs for a walk every day (generally around 2 miles or more), and stretching afterward.
I have adjusted my runs and workouts by focusing more on mileage. I know I can currently only dedicate an hour to my workout, so within that timeframe, I am focusing on getting my mileage in, which this week is 3 miles. I am hoping next week I can push myself to 3.5 miles, but with each run, I am analyzing my splits, or how fast I am running each mile. For instance, I ran a 3-mile run at just over 33 minutes, so that averages out to about 11 minutes per mile. I know based on those mile averages and splits that I need to at least schedule myself 33 minutes to run, which then allows me another 27 minutes to get a quick stretch or core workout in before my allotted hour is up. Weekend workout planning allows for a bit more flexibility, so I schedule 1.5 workout blocks, which allows for a run and a good lifting session.
The changes that I have made in my workout days have raised the question of whether I should run before or after my resistance training sessions? There are many different theories on running before or after resistance workouts and ultimately, it comes down to your goals. My current goal is to improve my cardiovascular health, so I have made the choice to continue running before my lifting. If my goal was to shift to focus on building my strength, then I would choose to live prior to running. The choice is yours, so do what you feel is best for you, your goals, and your body.
Below is my new altered workout plan for the next two weeks, if you can work out daily go for it, just separate the training out to 6 days, with one rest day!
Day 1: Run 3 miles
Strength training
Superset 1: Do 4 sets
- Exercise 1: RDLs: 10 reps
- Exercise 2: Shoulder press: 10 reps
Superset 2: Do 4 sets
- Exercise 1: Squats: 10 reps
- Exercise 2: Bicep curls: 10 reps
Superset 3: Do 4 sets
- Exercise 1: Calf raises: 10 reps
- Exercise 2: Single arm row: 10 reps each arm
Superset 4: Do 4 sets
- Exercise 1: Lunges: 10 reps each leg
- Exercise 2: Lateral lifts: 10 reps
Core:
- Russian twists: 20 reps
- Flutter kicks: 20 reps
- Sit ups: 30 reps
Be sure to stretch
Day 2: Active rest day
Today will be a light active recovery day. Take a yoga class, go for a hike, bowling, group sport, long- brisk walk or you can do one of the following flows from YouTube:
- Restorative Yoga
- Beginner yoga flow for strength and flexibility
- Flexibility and stretches for recovery
Day 3: Run 3 miles
Conditioning
Superset 1: Do 3 sets
- Exercise 1: Jump squats: 10 reps
- Exercise 2: Bench press: 10 reps
Superset 2: Do 3 sets
- Exercise 1: Lunges: 10 reps each leg
- Exercise 2: Weighted shoulder shrugs: 20 reps
Superset 3: do 3 sets
- Exercise 1: Hamstring curls on ball: 10 reps
- Exercise 2: Hamer triceps extension: 20 reps
Core: Do 2 sets
- Bicycles: 20 reps
- Back Extensions: 20 reps
- Toe Touches: 20 reps
Be sure to stretch
Day 4: Active rest day
Today will be a light active recovery day. Take a yoga class, go for a hike, bowling, group sport, long- brisk walk or you can do one of the following flows from YouTube:
- Restorative Yoga
- Beginner yoga flow for strength and flexibility
- Flexibility and stretches for recovery
Day 5: Long day Run 3.5 miles
Strength training – TRX
Superset 1: Do 4 sets
- Exercise 1: Squat to row: 20 reps
- Exercise 2: Chess Press: 20 reps
Superset 2: Do 4 sets
- Exercise 1: Face out triceps: 10 reps
- Exercise 2: Squat to bicep curl: 10 reps
Superset 3: Do 4 sets
- Exercise 1: Ropes: 30 sec
Core: Do 2 sets
- Bridge: 10 reps
- Donkey kicks: 10 reps each leg
- Leg lifts: 10 reps
Be sure to stretch
Day 6: Active Recovery
Today will be a light active recovery day. Take a yoga class, go for a hike, bowling, group sport, long- brisk walk or you can do one of the following flows from YouTube:
- Restorative Yoga
- Beginner yoga flow for strength and flexibility
- Flexibility and stretches for recovery
Day 7: Rest
One of the most crucial things you can do to achieve your goals is to be consistent. Today, all you must do is rest. Walk around, stretch, ride your bike, do something that makes you feel good and will prepare you for next week.