Exercise Schedule

sarahgreensandthings

Hey friends! If you're like me, I enjoy many small, bite-sized chunks. My goals are to run a 10K by June (I can manage a 5K on good days right now) and to be able to do weight comfortably (I'm a wuss)
What I think would help me get here are schedules! Please recommend some schedules for me, especially for weights (actual weights or body weight exercises). Ex: week X, X sets of X reps of Xlb dumbbell curls or what have you. Bonus points if it's a tried and true one. I plan on increasing mileage .1-.2 miles a week for the foreseeable future.
Happy New Year and may you meet all of your goals!

jemhh

Here are several weight training programs that give you the guidance you need:


Strength training programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html