Workout Schedule Advice

gregorpatsch · Joined: 12 Dec 2002 Posts: 182

I have about an hour an day to workout in the mornings M - F. Previously, I've been trying to run for 20-30 min on M , W ,F, and lifting for about 45 minutes (full body) on T and Th at a gym near where I work. Recently, my gym opened a facility right at the half way point of my morning run. I'm looking for some advice on the following options:

1- (M,W,F) Run for 10 minutes to the gym, lift for 40 mins, then run 10 minutes back home. (T, Th) rest. Total = 3 hours per week. Would I be cutting myself short by interrupting the cardio like this?

2 - Same as option 1, but add in a 20 - 30 minute run on T and Th. Total = 4 hours per week. My concern here is burning out on the running 5 days/week.

3 - (M,W,F) Run for 20 - 30 minutes. (T, Th) drive to gym for 45 min lift. Total = 3 hours per week. Negative here is the idea of driving to a gym one mile away seems wrong.

My goal right now is simply overall fitness. I also hit the climbing gym once a week in the evenings, and stay fairly active on the weekends hiking, climbing, biking, etc.

fossana · Joined: 26 Sep 2003 Posts: 704

What about option 1 but with a less direct route to the gym to extend your running time (e.g. 10 there and 30 back or 20 each way)?

bird · Joined: 07 Sep 2009 Posts: 192

brandon · Joined: 18 Sep 2001 Posts: 701

Ideal BIKE commute to the gym. 3-4 minutes. Sprint there to warmup for resistance, and chill ride coming home to recover.

gregorpatsch · Joined: 12 Dec 2002 Posts: 182

SJD · Joined: 09 Nov 2002 Posts: 495

Mountaindude25 · Joined: 18 Aug 2008 Posts: 17

I'd go option 1 but instead of running right to the gym, I'd run 20-30 min ending at the gym. then lift and run home. And maybe go for a run on tue or thur.

Ze · Joined: 21 Oct 2008 Posts: 22

it's all about intensity. you could get more than enough conditioning for cardio in 2 20 min bouts. given that you are going almost all out by the end.

how many days a week are you willing to use total for cardio and weightlifting? split this time evenly (or perhaps 30-40 % cardio). make it intense and you'll not need more.