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Originally Posted by wannaBfitnessbuff
So I am I trying to set up a program for myself.
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Awesome. What kind of program exactly, as in what are you trying to accomplish?
Strength? Great, just know that your running training is going to slightly impact your progress. And probably vice versa, long-distance running and strength are so opposite its challenging to train both at the same time.
Quote:
Originally Posted by wannaBfitnessbuff
I want to know how many lifts I should be doing for each group.
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Well if your training for strength you should be right around
5-8 reps per set, max 5 sets. If your training for muscle endurance, shoot for
10-12 reps. But if it were me I'd stick to strength reps (5-8)
Quote:
Originally Posted by wannaBfitnessbuff
I want a program that splits my workout in muscle groups.
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Of course you do. If I were you, I'd combine two upper bodys sections, leg day, with running and core work sprinkled throughout.
For example:
M Big Run
T Chest/Back, Mini Run
W Leg Day, no running as your legs will already hate you
T Rest (active recovery/stretching)
F Arms/Shoulders, Mini Run
S Big Run
S Rest (active recovery/stretching)
Don't be afraid to bundle muscle groups or even try a "whole body" day. You'll be sore, but get yourself a foam roller and eventually you will get used to it. As you progress, bump up your runs or try adding a mini-run to a rest day.
Also, look into cardio strength training. The number one best example being kettlebell swings. Doing something like a 5 minute kettlebell tabata with a
heavy bell will get you some of the best of both cardio and strength worlds.