Running Routine

**DOMS** · 08-08-2007, 07:59 PM

IM has plenty of info on weight training routines in the stickies, but I need a routine...a methodology, for a running program. One that helps me to set goals, pacing, and such.

I have no experience on creating such a routine.

Thanks for any help.

**P-funk** · 08-08-2007, 08:45 PM

what are you preparing for? A race? A marathon? A half-marathon?

**The Monkey Man** · 08-08-2007, 09:25 PM

He wants to be "Monkey Svelt"

**DOMS** · 08-08-2007, 09:53 PM

Originally Posted by P-funk

what are you preparing for? A race? A marathon? A half-marathon?

For cardiac health and to burn cals, mainly. But I'd also like to be able to run a decent mile.

**DOMS** · 08-08-2007, 09:53 PM

Originally Posted by The Monkey Man

He wants to be "Monkey Svelt"

Damn straight!

**P-funk** · 08-08-2007, 09:56 PM

Originally Posted by DOMS

For cardiac health and to burn cals, mainly. But I'd also like to be able to run a decent mile.

well, that is a good place to start!

what are you doing as far as weight training goes....frequency, volume, intensity, etc?

**bio-chem** · 08-08-2007, 09:59 PM

run more, run faster. thats your routine

**P-funk** · 08-08-2007, 09:59 PM

that is probably the best routine for getting hurt.

**bio-chem** · 08-08-2007, 10:03 PM

Originally Posted by P-funk

that is probably the best routine for getting hurt.

given that my remark was a ridiculous post. but how does this put anyone in mildly decent shape at risk of injury anymore than anything else?

**P-funk** · 08-08-2007, 10:08 PM

Originally Posted by bio-chem

given that my remark was a ridiculous post. but how does this put anyone in mildly decent shape at risk of injury anymore than anything else?

people who just go out and start logging miles open themselves up to overuse injuries because their body is not prepared for certain weekly mileages. It needs to be developed over several weeks.

just going out and trying to run fast and run more is like someone saying..."I want to get big and strong. How do I do it?" and you answering "lift weights all the time and lift as heavy as possible." Obviously we know that this is not the best way to begin a weight training program.

**bio-chem** · 08-08-2007, 10:18 PM

while i understand the need for a program and a routine to maximise improvement. i see cardio as different than weight training.

**P-funk** · 08-08-2007, 10:22 PM

most people do. that is the problem. that is also why we get all these people in the physical therapy clinic with hip and knee pain and plantar fascitis, because they started running more than they could structurally handle.

**bio-chem** · 08-08-2007, 10:32 PM

or because running is of itself damaging to the body

**Duncans Donuts** · 08-08-2007, 10:33 PM

yeah it basically is.

**DOMS** · 08-09-2007, 07:31 AM

Originally Posted by P-funk

well, that is a good place to start!

what are you doing as far as weight training goes....frequency, volume, intensity, etc?

I'm doing the 5x5, Mad Cow variant, again.

**AKILLY** · 08-09-2007, 10:58 AM

I have a hard time finding a running program as well. I currently left on Monday, Wednesday and Friday. I do my cardio on Tues and Thurs. One day on the treadmill and the other on the elliptical. I do 1 min slow past, then five min at hight past, then rest for one min. Then fast past again for about 20-30 min. I would like to try something different to help with weight loss and burn cals.

**shiznit2169** · 08-09-2007, 03:31 PM

More importantly, you should teach individuals HOW to set up their cardio/conditioning days around their lifting days (might be a good blog article p-funk).

1. People who are training for a marathon
2. People who want to be faster
3. People who just simply want to burn calories (as if they're on a cut)
4. People who just want a well-balanced program for overall health benefits

Some topics to think about

**BoneCrusher** · 08-09-2007, 03:39 PM

I'm in on this one too. I need to set up a conditioning/cardio routine combined with bw exercises. At the moment I have the gym at my disposal but in a month or two that will be unavailable to me so the bw only will be it.

Maybe I should put together a different thread instead of whoring up DOMS'? Nahhhh ...

I also need some input here ...

**PreMier** · 08-09-2007, 03:54 PM

Why not start with 2-3 days a week and gradually increase the increments? Like 1/4 mile for a few days then 1/2 then 1 etc. You could even do it HIIT like run for 30 seconds and jog for 60.

**PreMier** · 08-09-2007, 03:54 PM

Oh and im doing so much cardio right now I fucking hate it

**AKILLY** · 08-09-2007, 03:56 PM

It's hard for me to do cardio as it is, I need play b-ball or racket ball.

**goob** · 08-09-2007, 05:11 PM

I'd say, run at a comfortable pace until you really need to stop, stop or walk, then continue. Don't over do it. Ease yourself in. Build up to a circuit that you can manage without stopping and build on that by adding a little more pace (or distance e.g +10%) each week.

Also, throw in some HIIT after a while. Nothing major, just what is really challenging to YOU. This will help your steady state ability majorly.

**AKIRA** · 08-09-2007, 06:05 PM

Originally Posted by PreMier

Why not start with 2-3 days a week and gradually increase the increments? Like 1/4 mile for a few days then 1/2 then 1 etc. You could even do it HIIT like run for 30 seconds and jog for 60.

This is what Ive been doing and so far so good.

I get shin splints really bad, so I went and got my "gate" evaluated, bought some Brooks Beast shoes and just started slow.

I began HIIT on the eliptical on 'Pussy' level, then I gradually decreased wetness. I tried doing a lil bit of HIIT blended with jogging instead of all out sprints. Everything has been turning out well.

Now I can prolly run instead of jog (no, ill jog a bit more) and maybe increase the sets of HIIT springs on the eliptical, along with increasing the sprint length of time. Right now, its 20 sec.

**PreMier** · 08-09-2007, 06:19 PM

Nice. I use bike and rower exclusively because I get shin splints too. I just cant do high impact anymore.. especially when i get heavier 210+ lbs

**AKIRA** · 08-09-2007, 06:22 PM

I tried doing the row at my gym, but the intensity adjustments dont work. If I just speed up, the intensity disappears. When I pull the bar on the very first stroke, its harder to pull than on its 5th consecutive stroke. Kinda like pushing a car...once it starts rolling its easy.

The cycle is one I thought of too. I am just afraid of the

**PreMier** · 08-09-2007, 06:29 PM

The rower is supposed to be like that..(atleast its similar at my gym) thats why you do 200-300m sprints, rest 60-90 sec and then repeat.

**MCx2** · 08-09-2007, 06:31 PM

Originally Posted by AKIRA

I tried doing the row at my gym, but the intensity adjustments dont work. If I just speed up, the intensity disappears. When I pull the bar on the very first stroke, its harder to pull than on its 5th consecutive stroke. Kinda like pushing a car...once it starts rolling its easy.

The cycle is one I thought of too. I am just afraid of the

The only thing that burns when I do the cycle is my balls.

I'm gonna try those row sprints next cardio day though.

**Duncans Donuts** · 08-09-2007, 06:38 PM

H I I T.

**AKIRA** · 08-09-2007, 07:10 PM

Originally Posted by PreMier

The rower is supposed to be like that..(atleast its similar at my gym) thats why you do 200-300m sprints, rest 60-90 sec and then repeat.

The faded resistance with constant movement I expect, but the dial on the right of the machine that goes from 1-10 doesnt do shit. Thats what doesnt work. Its way too easy.

**P-funk** · 08-09-2007, 09:30 PM

Originally Posted by DOMS

I'm doing the 5x5, Mad Cow variant, again.

that is a pretty fun program.

it is also a high volume squat routine and very much geared towards increasing the strength in your squat. Hard sprinting during that program would be pretty rough and it would detract from your squat intensity...although it could be done with the proper volume.

If all you are looking to do is some running. I would try and start with easy recovery work on inbetween days of training. So, if you are doing this as your program:

mon- 5x5@8RM
tues
wed- 5x5@20% less than monday
thurs-
fri- 1x5 (working up to a max 1RM)

I would throw in easier running on tues and thurs.

Since you are just starting out, I would keep things simple....Head out to the track or you can do this just on the road or even a football field is good and pick a specific distance (or interval time). Since the program you are doing is a high volume squat routine, maybe start with some longer intervals (300-400m or 90-120sec) at a medium intensity (6-7 rate of precieved exertion out of 10) as opposed to going for broke and blowing yourself out.

Start with moderate distances.....1.5-3 miles for starters. So, a workout might look like:

400m (~2min) run at 6-7 RPE followed by a slower jog (3-4RPE) of equal or greater work rate. Try and do maybe four 400m sprints, which is one mile (1600m), add to that your four recovery 400's and that makes 2 miles of total time on your feet. You can do less if you are sucking wind. It depends on where you are at now in regards to cardiovascular fitness.

I would start slow and progress slow. In general, you don't want to progress more than 10% each week (in weekly mileage). So, if you are doing 8 miles a week (4 on tuesday and 4 on saturday), you would never want to make a jump to say 14 miles. More resonable would be adding 1 mile to your weekly total (does that make sense)?

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