Can anyone help me with a 3 day per week running routine?

[solidj55]

Here is the deal. I have pretty demanding job(long hours-50-80hrs/week) and cant lift weights like I want to. I need to stay in shape but as far as lifting goes I can only make it 2 days per week max because the gym is closed when I go to work and closed by the time I get off of work, so I can only lift on days I dont work. I have a very simplified lifting routine using only compound movements, very few sets, etc. It has worked in the past and hopefully will now. The thing is, I want to get into better all around shape. I stopped running about 4 months ago. Before I stopped I was running 2-4 miles four days per week and lifting four days per week. Well for the past four months I have only been lifting 1-2 days per week and the only other exercise I get is at work and its only walking. I probably average 1.5-2miles walking all together on a busy day. And this over 12 hours so its still not much. Any ideas on a running schedule??? I am not sure how bad out of shape I am running wise now, hopefully not as bad as I think. I am not worried about how fast I can run, just how far/how long. I am wanting to get back up to where I can run 5 miles. Any suggestions???

 

[solidj55]

By the way, I am 5'5" 175lbs and about 12%BF give or take a percent. My lifting schedule is as follows.

Day 1
Decline weighted situps-1 drop set, around 50 reps total
Pullups-1set, rest 75 sec
Dumbell Incline Press-1set, rest 75 sec
Pullups-1set, rest 75 sec
Dumbell Incline Press-1set, rest 2 min.
Dumbell Row-1set, rest 75 sec
Weighted Dips-1set, rest 75 sec
Dumbell Row-1set, rest 75 sec
Weighted Dips-1set, rest 2 min.
Weighted Hyperextensions-1 drop set, around 30 reps total

Day 2
Superset with Hack Squats/Leg Curls, 3 sets of each
Calves- 6 sets
Then I may hit a set of curls and tricep ext. or pushdowns to failure.

 

[solidj55]

One more thing, just in case it gets asked, my diet is decent.
I eat around .8-1.2g of Protein per pound of bodyweight. Carbs, I eat around 300g/day. I eat very little fat, 30-40g/day. I pretty much eat three typical meals, breakfast lunch, and dinner. All three contain P/C/F and in between those meals I drink a protein shake. On days I lift I drink a third protien/carb shake post workout.

 

[makedah]

This is a popular 9-week program that gets you from being sedentary to running 30 minutes 3x/week. (that's 3 miles for somone who runs 10 mph) If you're already in good shape, you don't have to start at the beginning. http://www.coolrunning.com/engine/2/2_3/181.shtml


This is a link to Hal Higdon's training guides for running 8K (which is 5 miles). http://www.halhigdon.com/8K/8kintroduction.htm

 

[makedah]

Note: I looked at the Higdon routines. The novice one is 3x/wk. The Intermediate is 4x/week, and the advanced is something like 6-7x/week running.

So... you could either extend the Couch to 5K plan (the one at coolrunning.com) by adding minutes/miles week by week, or use the novice Higdon routine.

Good luck!

I was running 3x/week for about a year. I stopped b/c of several reasons, and tried to get back into it recently. But my knees say I need to lose some more weight before I can get back to running. I miss it!

 

[solidj55]

thanks for the sites ill check them out.

 

[solidj55]

I like the one at cool runnings as it is three days per week and it would get me to 3 miles fast, BUT I dont think that I am that bad out of shape as far ass needing to walk that much, I am not positive but I dont think so. Maybe I could alter it somewhat?

 

[makedah]

soldj - definitely alter it. What I do when I start the C25K (as we tend to call the 'Couck to 5K' cool running one) is to bring a short version of the schedule with me on my first run. I run as much as I can, and see where I am on the schedule.

So, for example, if on my first run, I can do 5 minutes before I need a break, then I'll do my walk break. Then, if I can only run another 5 minutes, I know I need to start with Week 5. If I can run more, I'll start with week 6. If I can only run 2.5 minutes after my walk break, then I know I need to start somewhere in week 4.

 

[makedah]

Also, if you think you need shorter walk breaks, I don't think that would hurt you any. Remember: this program was designed for people who were previously sedentary. You might just need 1 minute to recover between 5-minute running intervals, while someone else needs 3 minutes. OR - you could speed up your running intervals to the point where you NEED the full 'recovery' time.

 

[solidj55]

So how hard are supposed to run, I mean what type of pace, if its a really fast pace then I may need to do as the schedule calls for, but I know for a fact that I could go and run at the very least 15 min. at a fairly moderate pace without needing a rest.