Help me reformulate my exercise regimen

msarro

Ok folks, because of some changes at work, I now have a morning time to work out for about an hour, monday through friday. I'd like to use it in a way that will help my runnning training, and keep me losing weight. I have a bike, however the winter is going to be here in a couple months, which means ice EVERYWHERE. I would appreciate some help in setting up my new workout schedule.

Monday, Wednesday, Friday I run a group of people through c25k. My housemate and some of the people I run 5k's with use the c25k program as a warmup for a 5k following the intervals with a focus on speed. Very hilly course, but man its paid off a lot. But because it involves other people, its kinda gotta stay. Everything else can get shuffled around.

Tuesdays and thursdays I usually do hill sprints, but I've been shy about doing them since I hurt my quad last week. I may go back. In the meantime I was considering doing a 1.5 mile tempo run instead, and building it up from there.

So right now my schedule looks like this:

Monday Morning:
Monday Evening: C25k + 5k
Tuesday Morning:
Tuesday Evening: Hillsprints or 1.5 mile "fast" run.
Wednesday Morning:
Wednesday Evening: C25k + 5k
Thursday Morning:
Thursday Evening: Hillsprints or 1.5 mile "fast" run.
Friday Morning:
Friday Evening: C25k + 5k
Saturday: Usually aim for LSD, if not, rest day.
Sunday: REST, maybe some walking or hiking at a leisure pace. Nothing super strenuous.

Also, I would like to start training for a 5 mile race in december, and have a training program for it that I was considering doing in the mornings, but after asking around I'm not sure that's such a wise idea. I I know I need to throw in some strength training as well so I can change some things up. I've been lax on it lately, and I think that might be part of the reason my leg got screwed up.

Equipment I have:
I have P90x, slim in 6, a kettlebell, a jump rope, arms, legs, a pull up bar, a bike, running shoes and some resistance bands. That's about it.

So, any advice on how to shuffle stuff around so I can lose weight, become a better runner, and lower body fat % would be awesome!

PS: Banks, totally going to try tabata with running. I'll make sure to keep a bucket nearby :laugh:

arewethereyet

M............I just have to say your look amazing! I love the new AV and I am so proud of all you have accomplished.

Now off to eat my morning ricemaker oatmeal!!

:smooched:

SHBoss1673

you could throw one or two plyometrics routines in if you like. PM me if you are interested, plyometrics can be a great way to add strength training into a routine without actually using equipment (well, the kettleball will help with that actually). Plyometrics is geared towards making someone more athletic, but it also increases muscle density and fast twitch muscle strength as well, which will give you more strength, speed, work your core, and give you more agility.