Running routine?

olee67

So, I've been running now for about 3 months now and feel like I need some guidance as to a better way to go about my running. I'm sure it's the same as lifting in some way. I mean, you just don't go into a gym and start pushing weight. There's a plan, a method to the madness.

I lift four days a week. My split looks like this: Day 1: Chest, D2: Back, D3: Shoulders/Arms, D4: (light) legs

I will do cardio on any given one of those days. I go for about an hour on my Chest and Back days, and, it's generally an intense workout. Now, my main focus is to maintain strength and lose weight.

Should I do something like this:
Day 1: Chest

Day 2: Run (what kind of run? distance, intervals?)

Day 3: Back

Day 4: Shoulders/Arms + Run

Day 5: Run

Day 6: Legs

Any suggestions would be welcome... I just need some advice as to how to go about running...

GreenTeaForDays

What are your running goals? Is there a specific race you're training for? Are you just trying to lose body fat? If you frame your question a little more you may get better responses. I know a lot of weight lifters do high intensity interval training (HIIT), so maybe you should look into that. They are usually short sprints that you can tag on to the end of your workout.

I'm planning in switching up my running program soon. I've been doing mostly long runs 3-7 miles at a jogging pace. I want to get faster so I am planning on doing something like this:

MWF intervals
TuTh mid-distance (3-5 mi)
Sat long run (5-10 mi.)

olee67

My goals are simply to run 2 miles in 16 minutes (currently run an 8:30 mile) and to lose body fat.

I'm just lost as to when to run. Pre-workout, post-workout, on non-lifting days, on lifting days.

I just know, with lifting, it is benefical to some to have a split workout, some just alternating upper and lower body. Others, five days and five different body parts... I'm curious if running is the same.

CarsonRuns

MWF intervals
TuTh mid-distance (3-5 mi)
Sat long run (5-10 mi.)

Too much intensity, not enough easy running, IMHO. I do intervals no more than once a week and during one of the easy runs, add in 20 minutes of tempo (the pace which you could run for about an hour, usually around 15 second per mile faster than HM pace).

To get faster, you have to run more easy miles. I know, it seem counter-intuitive, but it's a time proven formula.

CarsonRuns

My goals are simply to run 2 miles in 16 minutes (currently run an 8:30 mile) and to lose body fat.

I'm just lost as to when to run. Pre-workout, post-workout, on non-lifting days, on lifting days.

I just know, with lifting, it is benefical to some to have a split workout, some just alternating upper and lower body. Others, five days and five different body parts... I'm curious if running is the same.

Run before you lift on the days that you aren't doing legs. Continue to build mileage doing easy runs and the pace will come down all by itself. Once you have a base, you can add tempo, interval and strides to the program to help you progress even more.

cjmas

I was running 3-4 miles 2 or 3x/week, and then a longer run on Saturday. Insanity Monday- Saturday. (Sunday is my rest day, and it is SACRED.)

I decided I wanted more structure in my running, so now I'm using the Hal Higdon Intermediate Half Marathon training program. I'm not training for a specific race, but it's for experienced runners who want to increase their race time. (I had to switch the days a little to make Sunday my rest day for both.) It has four days of easy runs (including one day adding strength* and a long-run day), one day of tempo/interval runs, one day to "stretch and strengthen" and a rest day.

I used Hal Higdon to train for my first half marathon (San Francisco!) and I felt super prepared. He has other training plans, so if you choose to use him, you can figure out what makes sense for you.

Also, I was once instructed by a trainer to always do my strength training before my cardio, because you start burning fat after... I don't recall... 40 minutes? Anyways. Something to consider if you're looking to lose weight/fat.


*obviously, I get a lot more strength training with Insanity, so I think if you're already lifting, just keep what feels right to you.

GreenTeaForDays

MWF intervals
TuTh mid-distance (3-5 mi)
Sat long run (5-10 mi.)

Too much intensity, not enough easy running, IMHO. I do intervals no more than once a week and during one of the easy runs, add in 20 minutes of tempo (the pace which you could run for about an hour, usually around 15 second per mile faster than HM pace).

To get faster, you have to run more easy miles. I know, it seem counter-intuitive, but it's a time proven formula.

Thanks, I really appreciate your input. For the past few months I have been doing nothing but long easy miles. Then, last week I did a mile test in 6:54, which blew my mind. Now I'm super motivated to get faster. My best time in high school was around 9 minutes. Haha, but I think you're right. Maybe I'll cut intervals down to once per week and try and incorporate more evil hills.

My goals are simply to run 2 miles in 16 minutes (currently run an 8:30 mile) and to lose body fat.

I'm just lost as to when to run. Pre-workout, post-workout, on non-lifting days, on lifting days.

I just know, with lifting, it is benefical to some to have a split workout, some just alternating upper and lower body. Others, five days and five different body parts... I'm curious if running is the same.

I have always had a difficult time balancing weights and cardio. The best advice I can give you is to streamline your strength training as much as possible (read: not doing isolated muscle exercises). If you are dedicating one whole day to arms and another to your back, it seems like you may already have fallen into that trap. I highly recommend the book called The New Rules Of Lifting (I have the Women's version, but I think they're basically the same) by Lou Schuler. While the suggested program outlined in the book does not require cardio, he explains how to incorporate it.

Here is the Amazon link, check out the awesome reviews!
http://www.amazon.com/The-New-Rules-Lifting-Maximum/dp/1583332383