Integrated Training - Training

Kevin Senn

06/02/2005 at 18:55

Was planning to run FLM but deferred it to next year due to a succession of minor injuries.

Now, with no set time frame or upcoming competition I can train flexibly towards my goal of maximising my physical condition (strength, power, speed, flexibility etc.)

A tentative plan is as follows

SUN - tai chi then long run
MON pm - weights (arms, delts, traps)
TUE am - easy run
TUE pm - not sure(?swim)
WED am - easy run
WED pm - weights (legs)
THUR am - easy run
THUR pm - hatha yoga
FRI am - easy run
FRI pm - weights (back, chest)
SAT - easy run

Easy runs 2-3 miles.
Yoga and tai chi 90 mins.
Long run, working up to 2 hrs at 8 min/mile.

With the running, the plan is to make minimal inroads into my recovery abilities while at the same time improving my fitness and running ability.

Is this the best way to go about it?

Johnny J

06/02/2005 at 19:13

Far too much to start off with; and probably to end with. Build up to that programmme over at least six months.
There's also too many easy runs in there. You need at least one speed session and one tempo run. You also need at least one or two days for recovery. If you've been doing this sort of training it's no wonder you've been suffering from overuse injuries.

Weights for biceps, delts and traps won't help running. You need core stability work on stomach (upper and lower abs) and back.

Try looking under the grey 'Training' tab at the top of the page and look at some marathon training schedules. There's no sense in reinventing the wheel. Do some web research first before you start planning. McMillan may help.

Try joining a club as well so taht you can use their expertise.

Otherwise it's OK.
JJ

Kevin Senn

06/02/2005 at 22:21

I'm not training for a marathon.

I 'was', and was doing one of the runnersworld programmes.

The emphasis now isn't on running. That's become a part of the bigger picture.

What I'm asking is this:

Will this be an effective way of improving my fitness and running while not taking away from the growth potential of heavy weights sessions?

Confused

07/02/2005 at 21:53

I agree with everything Johnny says.

Also:
If you want to improve all round condition you should include some sprinting/plyometrics/circuits for explosiveness and speed.
Your weights programme should address more muscles - you are only covering part of your upper body.

Easy runs of 2-3 miles or long runs of up to 2 hours makes no sense, you need to do something in between - 5miles, 8 miles whatever.

I really can`t see what you are trying to achieve, there are better ways of improving your running and better ways of improving your general fitness.

Johnny J

07/02/2005 at 22:05

Kaveh.
The answers still 'no' I'm afraid. It's not an effective running programme and it's not an effective weights programme. You need a combination of types of running and distances together with a weights programme that exercises all muscles groups. You could develop a more effective programme that takes half the time.
JJ

Plodding Hippo

07/02/2005 at 22:13

soory to hear you are out of the mara this year kaveh
Still going for sub 3 next year?

Kevin Senn

07/02/2005 at 22:46

PH - yeah, but gonna make sure I get a LOT of base training this time!! ;-)

Correct me if I'm wrong but arms (biceps, triceps), delts, traps, back (upper, lower), chest and legs (hamstrings, quads, calves, adductors, abductors, glutes) IS all muscle groups!!

Doesn't mention abs but that goes without saying!

THe long run to improve running, endurance, muscle mitochondria etc.

Short runs to strengthen my ligaments and tendons. Also to start the day on an endorphin high.

And as I said, the goal isn't just running and general fitness. Planning to gain 10-20lbs of lean muscle.

Plodding Hippo

07/02/2005 at 22:49

base training means daily running kaveh

Theres a huge thread if you can stomach it

Kevin Senn

08/02/2005 at 21:34

Does 6 out of 7 count?

Plodding Hippo

08/02/2005 at 21:52

I should think so!!!
if they are all gentle
avoid injury dontcha know
Build up to an hour a day

Tom.

08/02/2005 at 22:57

Kaveh, if you want to do a half decent marathon, your really going to have to do quite a lot of running. All this tai chi, weights and yoga is no substitute for putting in the miles.

If on the other hand you get satisfaction, fulfilment and inner peace from these none running activities, stick with them and reassess your marathon running ambitions.

Plodding Hippo

08/02/2005 at 23:03

I agree with Tom

09/02/2005 at 09:22

my comments would be on the weights side. I've been bodybuilding and power lifting for years now and the general training concept is one large and one small muscle group at a time. You've got back and chest together. If you train back as intense as you should be then, then you shouldn't be able to train another big muscle group such as back.

My training splits into. Chest and tris, then shoulders and bi's, then legs. Then back and traps. One large and one small per session.

Weights is the same as other sports, you need to eat as soon as you've finished training to allow the best recovery possible.

09/02/2005 at 09:23

oops, should read.....another big muscle group such as chest !!

Kevin Senn

10/02/2005 at 14:22

Tom - seeing as there's still 14 months until flm 2006, thought I'd leave the bulk of the running for later in the year.

Ed - How have you found combining heavy weights sessions with running? how does running fit into your training week?

We'd love you to add a comment! Please login or take half a minute to register as a free member