workout scheduling ideas

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Biancabhi
Biancabhi Posts: 24 Member
in Fitness and Exercise
Hi everyone.
I like to run for cardio but have started incorporating strength training in my workout schedule. Can you'll please share some workout schedule ideas to do? I am trying to lose weight but tone up as well. Any input is appreciated. Thanks in advance.

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  • jocgaye85
    jocgaye85 Posts: 8 Member
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    If you find any I wanna know too
  • MysticRealm
    MysticRealm Posts: 1,264 Member
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    I do strong lifts 5x5
    My schedule is roughly
    Monday: rest
    Tuesday: weights & 30 mins running
    Wednesday: longer run
    Thursday: weights& 30 mins running
    Friday: rest
    Saturday: weights & 30 mins running, or hot yoga
    Sunday: longer run

    This isn't a set schedule. Sometimes my rest days are on different days. I just always have at least a day between weight sessions as they are full body.
  • hypotrochoid
    hypotrochoid Posts: 842 Member
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    I was trying to do strength training on my running days and... It didn't end well. Either my runs suffered or my lifts suffered, so I had to pick one as my main focus. Right now I'm doing marathon training four days a week (three short runs and a long run) and lifting on the other three, using a bastardized version of starting strength. So-

    Sunday- long run (currently 8 miles, but increases weekly)
    Monday- squats, overhead press, deadlift
    Tuesday- 40 minute run
    Wednesday- squats, bench, cleans
    Thursday- 48 minute run
    Friday- 40 minute run
    Saturday- hammer curls/ French press antagonistic super sets.
  • leleti01
    leleti01 Posts: 24 Member
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    hypotrochoid wrote: »
    I was trying to do strength training on my running days and... It didn't end well. Either my runs suffered or my lifts suffered, so I had to pick one as my main focus. Right now I'm doing marathon training four days a week (three short runs and a long run) and lifting on the other three, using a bastardized version of starting strength. So-

    Sunday- long run (currently 8 miles, but increases weekly)
    Monday- squats, overhead press, deadlift
    Tuesday- 40 minute run
    Wednesday- squats, bench, cleans
    Thursday- 48 minute run
    Friday- 40 minute run
    Saturday- hammer curls/ French press antagonistic super sets.

    I am running too but I also have to lift weights separately. In the Mondays, Wednesday and Sat's how many reps and how long is each session?

    thanks
  • urloved33
    urloved33 Posts: 3,325 Member
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    I do two full body strength training session a week. The one or two body parts a day 4-5 times daily is a real time killer. Cardio 6 days weekly 1/2 to 1 hour.
  • hypotrochoid
    hypotrochoid Posts: 842 Member
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    leleti01 wrote: »
    I am running too but I also have to lift weights separately. In the Mondays, Wednesday and Sat's how many reps and how long is each session?

    thanks

    Monday is 3x5
    Wednesday is 3x5 except for cleans which are 5x3
    Saturday is 10x10 for each lift, alternating

    Takes me around 45 minutes to an hour at most, depending on how heavy the weights are and how much recovery I need between sets. ;)
  • T1DCarnivoreRunner
    T1DCarnivoreRunner Posts: 11,502 Member
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    Depending on how much time you have and how long you want to run, you could run before you lift weights in order to get your heart rate elevated and "warm up."
  • Biancabhi
    Biancabhi Posts: 24 Member
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    Thanks for the ideas guys/girls. Good stuff! I like the strength days seperate because one of my workouts would suffer. If I did two full body strength workouts how many sets of how many would be good for say..arms? Currently at 17 lb dumbbells..

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