Will my workout routine work?

NekoneMeowMixx

Hello everyone!

I apologize if this comes off incredibly nubish, but...

I plan to do Tough Mudder this fall. Currently I'm doing 2 days of C25K, 3 days of Tough Mudder Bootcamp (bodyweight driven workouts designed with the obstacles in mind), and then 2 days of HIIT video workouts (a different workout each of the two days)

MY GOALS: I'm not so concerned about weight loss, really. I'm 5 foot 6 and currently ~133lbs, so for sake of argument, I'm at a healthy weight. My biggest goals are to lose inches (primarily around the waist, hips, and butt) and to gain muscle/endurance. (Enough to handle Tough Mudder, at least!)

I hate cardio-- loathe it, actually. I feel like keeping C25K is a good idea, because I'm currently unable to jog a quarter of a mile without dying-- and this is something that can be done outside, limiting the need to get to work even earlier to utilize the weight room (and it gets me some much needed fresh air)

I'm curious what everyone would suggest for the other 5 days a week, though? I love weightlifting, and though I would be limited to a set of adjustable dumbbells (totaling 100ish pounds together) I feel I could still get a decent routine going. How many days a week?

Should I keep doing the Tough Mudder bootcamp? Sure, they say it "prepares" you, but really it's mostly simple bodyweight exercises-- mountain climbers, quick feet, burpees, etc. I feel like this could be replaced by HIIT (or could I do entirely weight training?)

Yoga. I love it, and I need it. I am in no way, shape, or form, a flexible person. I work 40 hours a week at a desk job, so I can use all the stretching I can get. Not to mention the stress relief! I've managed to find a few longer yoga routines that burn a decent bit of calories and get me stretched out good.

I'm thinking (tentatively) something like this-- suggestions?

Sunday-- Yoga
Monday-- Jogging
Tuesday-- Weightlifting
Wednesday-- Jogging
Thursday-- Weightlifting
Friday-- Weightlifting
Saturday-- Yoga

If all goes as planned, I'll be working late Saturday and Sunday, and the hour long commute makes it difficult to get out to jog while it's light out. I'll have Monday to Wednesday off, so I thought I'd utilize the time to go for a jog. That leaves Tuesday, Thursday, and Friday for weightlifting (and maybe a bike ride Tuesday if I'm feeling froggy)

Any thoughts, opinions, suggestions are incredibly appreciated!!

SueInAz

Tough Mudder involves running so yes, C25K is definitely an aspect to keep. Really, the things you'll be doing in that event are all bodyweight; you're moving your body around obstacles. If you'd rather weight lift, though, do that. I currently lift twice a week, whole body each day. It's enough for me. If you're going to do back-to-back days, you shouldn't work the same muscle groups both days. Other than that, your schedule looks very workable to me.

NekoneMeowMixx

Thanks, @SueInAz‌! I do much prefer weightlifting to cardio or HIIT, but I wasn't sure if I would be sacrificing the "proper" results per se, by going that route as opposed to bodyweight driven HIIT and such. I mean, it makes sense to me that if I were lifting weights, and hence gaining muscle, I would have the strength necessary to get over/around these obstacles. Since my goal isn't weight loss as much as it is strength, that's what leads me to believe that skipping out on the bodyweight "bootcamp" workouts would be okay, so long as I keep C25K.

SueInAz

NekoneMeowMixx wrote: »

Thanks, @SueInAz‌! I do much prefer weightlifting to cardio or HIIT, but I wasn't sure if I would be sacrificing the "proper" results per se, by going that route as opposed to bodyweight driven HIIT and such. I mean, it makes sense to me that if I were lifting weights, and hence gaining muscle, I would have the strength necessary to get over/around these obstacles. Since my goal isn't weight loss as much as it is strength, that's what leads me to believe that skipping out on the bodyweight "bootcamp" workouts would be okay, so long as I keep C25K.

Personally, my overall goals are a lot more important than doing well in one race event that there's no chance I'm going to win. I'm sure you feel the same way. I haven't done a tough mudder type event but I have done lots of running races. I run several days each week and lifting is a priority, too, because I want to be strong and fit for as long as possible.

Capt_Apollo

as someone that has done many tough mudders, i must implore the emphasis running must take in your training. it is a long event, 10-14 miles long. you must be able to run for a couple of hours. you don't want to get tired and be the one walking half way through the course. the day only becomes more miserable if that happens.

"oh, but you get to rest at obstacles." false. the obstacle is the obstacle and you have to do it. there is very little time to rest and recover from a run. i recommend that you aim to be able to run at least 8 miles straight in preparation for the event.... 10 is better.

while having the physical strength to climb over a wall or do the monkey bars on your own is great, i find that it's secondary to be able to finish the race running across the finish line with a smile on your face.

ew_david

You're doing pretty much all cardio now, which is okay, but unnecessary. I would keep running; be able to run at least 6 miles (half of the TM distance), but starting to strength train would be beneficial too. The obstacles are challenging, but the biggest challenge is making it through the whole length of the course and over that finish line.

dbmata

Capt_Apollo wrote: »

as someone that has done many tough mudders, i must implore the emphasis running must take in your training. it is a long event, 10-14 miles long. you must be able to run for a couple of hours. you don't want to get tired and be the one walking half way through the course. the day only becomes more miserable if that happens.

"oh, but you get to rest at obstacles." false. the obstacle is the obstacle and you have to do it. there is very little time to rest and recover from a run. i recommend that you aim to be able to run at least 8 miles straight in preparation for the event.... 10 is better.

while having the physical strength to climb over a wall or do the monkey bars on your own is great, i find that it's secondary to be able to finish the race running across the finish line with a smile on your face.

OP, if you choose to take any single thing from this thread, listen to this guy. He knows what he's talking about.

romievizon

Sounds like a good schedule. I've done 2 of them already and doing 2 more this year when they come to Texas. Make sure you get that extra upperbody workout during your lifting, you will need it. Other than that you should be great. Good luck on your run.

Capt_Apollo

if you really want to get beneficial upper body tough mudder training, i recommend that you hit the local neighborhood park, and do the monkey bars back and forth a few times.

NekoneMeowMixx

@Capt_Apollo‌ -- Would you suggest doing C210K 3 times a week, instead? I understand that this is still only ~6 miles, but I've had really good luck with the C25K app so far, and this would at least prepare me to run at least 6 miles straight. When it comes to weightlifting, should I move to 2 days a week and do primarily upper body? Or just lift heavier for upper body? Should I cut out one day of yoga and maintain the 3 day upper lifting routine? If anyone has a suggested weight lifting routine, that would be highly appreciated!

Again, I apologize if I'm asking too many questions and coming off as a total newbie, but I really, really do appreciate all the advice! It saves me from messing up and having to do it all over again!

SueInAz

The only silly questions are the ones you don't ask.

Most of the plans for higher than 5K are with the assumption that you're already running a certain number of miles per week. Stick to C25K until you're running 5K then you can switch to the 10K plan or even a half marathon plan since you'll be running close to that many miles anyway.

Running is already going to be working your legs. For this competition, that may be enough but I'll let someone who is more experienced with the obstacle races decide that. However, I do know that I found that in the last few weeks before my half marathon I had to cut out most of the leg work on days before my runs or it really affected them. By that time, every run was at least 6 miles and I'd start out with legs that already felt tired. Since I run and lift weights on alternating days it meant I pretty much stopped working my legs for a month but I'm back to working them again.

ew_david

I tried to keep up lifting (full body) 3 days/week and running 3 days a week and lasted about a month before my legs were toast. I eventually decreased the weights on my leg workouts and only did it once a week, but kept running, and went to once weekly upper body lifting.

Capt_Apollo

stick to and finish the Couch to 5k plan if that is what you'd like to do. when you complete the plan, then i recommend finding a half marathon training plan.

as far as lifting and yoga goes, that is where you are going to have to do a little experimenting. you like lifting and doing yoga? cool, they won't hurt your running abilities. they can support the running very well (note to self, do more yoga). i wouldn't do primarily upper body as building up your leg muscles will give you more endurance. 2-3 days of lifting and 1-2 day of yoga sounds good to me. hey, some of that can even be done on the same day!!

i recommend picking up the book "new rules of lifting for women" to get guidance and a good lifting routine.

NekoneMeowMixx

@SueInAz‌ -- Thank you! You do raise a good point-- I downloaded the C25K app, and after looking at Week 1, Day 1, I'll definitely need to continue the C25K until I have a little more experience.

@Capt_Apollo‌ -- I was doing a little bit of research, and I think I want to try out the Stronglifts 5x5. It works out a little bit of both upper and lower (on an A B A, B A B schedule) I can always start out doing higher weights on both, and if my legs start getting too sore to do my runs, slow down on increasing weights for lower, and keep pumping up the upper.

Love the monkey bar suggestion, by the way! I'll have to find a nice park to jog to and do a few runs back and forth to cool my legs off. And as far as yoga goes, I'd really like to make the time to do at least a short stretching routine each day, and then just take one or two days to do a longer (like 40+ minute) more intensive yoga routine with maybe some core work mixed in.

Seriously so appreciative of all the good advice! Thank you again for taking the time to map things out for me! Would love to add you all and keep up to date with each others' fitness goals!