Training Schedule

[richieboy500]

Hi All, 

I have been training for a month now as am doing Men's Health Survival Of The Fittest in London in July. I have already lost 15 pounds which I am over the moon about but I have just read an article about over training and wanted some advice. My training schedule is as follows:

Monday- AM- Running ( following a 0-10k app on my phone) usually lasts about half an hour

Monday-PM- Weight Training 

Tuesday-PM- HIIT training (treadmill) usually between 30-40 mins

Wednesday AM- Running ( following a 0-10k app on my phone) usually lasts about half an hour.

Wednesday PM- Weight Training 

Thursday PM- HIIT trainng ( treadmill) usually between 30-40mins

Friday- AM- Running ( following a 0-10k app on my phone) usually lasts about half an hour.

Friday PM- Weight Training 

Saturday and Sunday- REST 

Is what I'm doing too much??? Any advice would be greatly appreciated. 

[GershonSurge]

@richieboy500,

One indication of overtraining while running is pain. If it causes you to change your gait (running style), it probably warrants a couple days rest. If you catch it early, you will likely come back a little stronger. Pains in the feet, ankles,  knees, and back are likely the most important. If they aren't addressed early, they can become chronic. Pay attention even to minor pains. They can cause an imbalance that injures something far away from the pain. Do not take any medicine to relieve pain unless it interferes with your sleep. Rest completely if you must take medicine.

Weight lifting is a little more complicated. Tendons and ligiments strengthen more slowly than muscles. If you feel pain in these areas, rest and greatly reduce the weight when you come back.

For general overtraining, pay attention to how you feel. If you are tired, back off. Also pay attention to your heart rate. Your resting heart rate is often the first indication. I look at my lowest heart rate when I'm sleeping.

A comment  on using the treadmill: it doesn't convert well to running outside because the balance muscles aren't trained. They don't have to get strong. The subconscious needs to be trained to use them. You can get some benefit by standing on one leg when doing a few free weight exercises. Just three or four a day is enough.

If you like to read, I suggest Anatomy for Runners: Unlocking Your Athletic Potential . You can find it on Amazon. It has runner specific exercises that help the mind find the balance muscles. 

[richieboy500]

@GershonSurge Thanks for this, it's really useful. Whilst I feel fatigued at the end of a training session, i don't feel any aches or pains after I've warmed down and rested for a few hours. 

Quite honestly I feel great at the moment and don't feel like I'm burning out. What do you think of the training schedule? Is it ok?

[Malme84]

Your body is your best friend when determining if you're over training. Aches, pains, soreness, fatigue, and decreased energy/performance during workouts are all indicators that you may be over doing it and may need to modify your routine. Sometimes it can be as simple as switching from a 5-on-2-off schedule to a 2-on-1-off-3-on-1-off schedule, or substituting a light workout in. Like you, I typically train Monday-Friday and take the weekend off, but if I notice any signs of over doing it, I'll take a day off during the week and make it up Saturday.  

[GershonSurge]

@richieboy500,

Your routine sounds good to me. 

[Dominique]

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@richieboy500 wrote:

Is what I'm doing too much??? 

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It can depend on factors such as: 1) do you have a history of regularly exercising for several years or did you only start to exercise very recently, after having been mostly sedentary for a longer period of time?, 2) are you overweight and actively looking to further lose or normal weight and eating at maintenance?, 3) your age and overall health/fitness

[emili]

and in addition to all that maybe put a rest day between active days to give your body a chance to rejuvenate. Two in a row is good, but you are pushing it pretty hard the rest of the time.