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My wife and I are on our 2nd time around of Week 3 of the C25K as she missed too many runs last week.
Starting tomorrow morning, I would like to head to the gym and get in some good cross training.
My plan was to hit the bike for about 30 minutes, and then work with weights on core.
What plan would you pick and do for this stage in my routine?
I have never run before. Plan at this point is to stick to the 3 day running schedule, Mon/Wed/Sat, and gym on Tues/Thurs.
Thanks guys and gals!
Congrats on making it to Week 3 of your training, and for being determined to push thru it, even though you missed a few runs! Make a promise to yourself to stick to the remainder of the schedule, and you will have no problem! Also, working in some cross training on your days off is a perfect way to catch back up, and to maximize your body's ability to handle the increase in mileage later on.
Jumping on the bike is a great way to cross-train, and as a matter of fact, I just got back from a spin class at the gym :-) I recommend that you go to a cycling class from time to time because you will push yourself so much harder in a group setting with an instructor. This is why I also like mixing up my cross training days with other cardio classes such as yoga and kickboxing. I would recommend an activity like one of these on one of your cross training days, and reserve the other day for strength building.
Since running is such an intensive cardio workout, you have to build up your body strength and endurance in order to push it farther and longer. This can be done in a gym weight training with free weights, or at your home or a park utilizing body resistance workouts, such as lunges, squats, tricep dips, pull-ups, etc. If you legs are sore, save them for your next run, and instead concentrate on your arms and abs. Either way, you will feel stronger on your next run, and your endurance will go through the roof!
I would also recommend throwing in some speed workouts from time to time. Exercises such as stairs, tempo and fartlek runs will not only improve your time, but it will help prepare you for courses that are may have hills, and teach your body how to recover quicker.
This is what I would recommend, and what is working for me. If you need some suggestions of workouts, or other information on running, check out Runpals.com!
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I guess I never thought about just doing the cycle type cardio one day and weights another. I have always done cardio for 25-30 minutes and then weights for 20-25.
I did the bike today (the one they use in the spin classes) and then worked core a little. I will have to find out our Y’s schedule, as I like to go in the morning before work, and some of their classes just do not fit into my schedule.
I was going to save swimming for the summer as my parents have a pool, but I guess the Y has heated pools? So that could be an option now as well.
At this point, I want to get as much endurance training as I can. My wife wants to do a 10k (She did it last year with something like 1:20) and actually didn’t train as much as I am thinking I am going to need to. The 10k is the end of April, which will only give me a month of training after completing the C25K. I am worried, as I just don’t think I will be able to run that far that soon, but as long as I can keep up with my wife (slow runner) and finish with a little walking, I think I should do ok.
Thanks again RunPals. And the website is great!!! I love the shoe selection section.
I'm glad that I was able to help and offer you some useful information. And, swimming is definitely a great cross-training technique for runners. Many people I know swear by it! Of course, the weather could be an issue, but I'm sure that the Y has a heated pool.
Good Luck with your training!
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I am a big believer in cross trainining, at least in the "off season". It is a great wat to keep a variety of activities and interests levels high. I read this article on Cross Training Workout, and it helped motivate me to keep doing different activities especially through the winter.