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Workout Schedule Advice

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Workout Schedule Advice

Postby gregorpatsch » Thu Nov 05, 2009 4:15 pm

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.
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Postby fossana » Thu Nov 05, 2009 4:57 pm

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)?
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Re: Workout Schedule Advice

Postby bird » Thu Nov 05, 2009 7:11 pm

gregorpatsch wrote:My goal right now is simply overall fitness.

For overall fitness with limited time, following the crossfit protocol will provide the most bang for your buck. http://www.board.crossfit.com/showthread.php?t=49825
Running to the gym, doing a CF workout and running home would be great.
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Postby brandon » Thu Nov 05, 2009 9:36 pm

Ideal BIKE commute to the gym. 3-4 minutes. Sprint there to warmup for resistance, and chill ride coming home to recover.
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Postby gregorpatsch » Thu Nov 05, 2009 9:51 pm

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

I think I agree.
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Postby SJD » Fri Nov 06, 2009 6:14 am

fossana wrote: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)?


Ditto - one mile is barely getting warmed up. Perhaps slice up your gym time for either upper body or lower body on any given day and use the extra time to extend the run.
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Postby Mountaindude25 » Sun Nov 08, 2009 12:13 am

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.
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Postby Ze » Thu Nov 19, 2009 1:33 am

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.
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