Been off these forums for quite a while and, unsurprisingly, off the weights for just as long.
Having recently been made single I’ve joined the local gym and been in there 4-5 times a week for about an hour or so each time - basically trying to lose the tons of flab I put on and regain some of the muscle I have lost. So far lost about 12lbs in four weeks and definitely already look tons better but I still have a very long way to go, just to get back where I was.
To give me a goal to take my mind off the whole split-up thing I recently signed up for a 10k run (on Sept 21st) for Cancer Research and so in addition to lifting, I have a certain amount of cardio I need to do to make sure I can run the entire distance. Never run that far before so I just want to do it inside an hour - easy maths for me to plan for - 10kph. I know that’s a crap time but I don’t really have too long to train and my starting fitness point was very, very low.
What I had been doing so far is gradually building up my running (on a machine) at the start of the workout, running at a 1.5 incline (to simulate wind resistence) and at 10kph. I was so unfit that initially I could only do about 5mins at this pace. I am now doing 20mins.
Then I go do my resistence work (mostly 5x5 with 2 warm-up sets per exercise, concentrating on compound stuff), before finishing off with a 10min light cardio cooldown - either running, cycling, eliptical trainer etc…
Any suggestions on the best way round to do things?
Is the running at the start a good idea? My thinking was it served to warm me up for the resistence stuff later, PLUS with the heart rate already up I’d be burning more caleries thoughout the whole workout (this may be just my lack of knowledge on the subject).
Do you think I would be better served having running-only days and resistence-only days?
Would the squats, seated leg extensions and leg curls (each done vheavy but only once per week) be a benefit or hinderence to the running side of thing?
All advice or suggestions gratefully received.