Stronglifts 5x5 and half marathon
ghsfitnesspal
Posts: 260 Member
Hello Sara and Sidesteel,
(and all followers of this group!)
28, female, 73kg/ 161lb, no PCOS etc, around 27% bodyfat. Aiming to lower body fat is overall goal, with short term goal of completing half marathon
Q: I'm training for a half marathon on 23rd March. I'm not pushing a time, just would like to complete it. I wanted to start Stronglifts in January then signed up for this Half as a friend dropped out. Please can you let me know how to integrate the two to the best effect?
This is what I had an idea of:
Monday - stronglifts
Tues-off as I have a very late night on Monday
Wed - mid length run
Thurs - stronglifts
Fri-stronglifts or short run
Sat or Sun - long run (increasing distance by 2km each week) on either day, and one day off
You put me on 1500 cals at 150g carb, 50g fat, and 113g protein about a year ago. Please can you let me know what you think about making the most of stronglifts, knowing that I have this run to complete?
Thank you very much in advance for any advice you give
(and all followers of this group!)
28, female, 73kg/ 161lb, no PCOS etc, around 27% bodyfat. Aiming to lower body fat is overall goal, with short term goal of completing half marathon
Q: I'm training for a half marathon on 23rd March. I'm not pushing a time, just would like to complete it. I wanted to start Stronglifts in January then signed up for this Half as a friend dropped out. Please can you let me know how to integrate the two to the best effect?
This is what I had an idea of:
Monday - stronglifts
Tues-off as I have a very late night on Monday
Wed - mid length run
Thurs - stronglifts
Fri-stronglifts or short run
Sat or Sun - long run (increasing distance by 2km each week) on either day, and one day off
You put me on 1500 cals at 150g carb, 50g fat, and 113g protein about a year ago. Please can you let me know what you think about making the most of stronglifts, knowing that I have this run to complete?
Thank you very much in advance for any advice you give
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Replies
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I've had great luck running on my non-lifting days. Assuming your calorie intake is at a reasonable level and you are getting sufficient sleep, integrating the 2 shouldn't be a problem.0
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I need about 8 hours sleep otherwise I'm knackered That's why Tuesday mornings are out (Ihave mornings for exercise), as I'm home at 11pm on Monday and am up at 6am for work everyday anyway, so for a 5am work out I have to be asleep by 10 latest! Ta for replying Jackson 0
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Fun stuff here. Actually I just got back from a USA Triathlon coaching clinic and many of the presenters were huge fans of heavy weight/low rep lifting for runners and triathletes. I'd set your week up like this:
Monday- Stronglifts and a short/very easy run
Tuesday- Off
Wednesday- Stronglifts
Thursday- mid length run with maybe some strides at the end or tempo intervals as you get closer to the race
Friday- Stronglifts and a short/very easy run
Weekend- Your long run protocol looks fine
I'd put an off day away from 5x5 in between each session if you're looking to maximize the gains from lifting.0 -
I can see that working...looks like play time thanks guys 0
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Bump for Sara and Sidesteel to let me know if current calorie and macro levels suit for the week schedule. It'll likely be this:
Monday - stronglifts and 20min short run
Tues off
Wed - stronglifts
Thurs - 30 min run
Fri - stronglifts
Sat - long run, increasing by 2km each week to reach 21km for March 23rd
Sun - off
All running is gentle pace, averaging around 7.5km/m (8mph), and will likly wind down distance after the half marathon, and maybe two runs a week maximum then0
