T Nation

Option 1 or 2 with Running Program

I am 55 and have been lifting following Wendlers 5/3/1. I am happy with the results. I now have decided I want to start training for 5k events. We have several in my area during the year for charitable events and I would like to participate in them.

I plan to lift Monday and Thursday and run Tuesday, Friday, and Saturday. For lifting would I be better following Option 1 or 2 for 2 days a week training.

Option 1 or 2 from which book/template?

As for running 5k… I don’t think it really matters which template you use, particularly if your goal is just to finish the race. I typically run 5-10k once or twice a week and hike another 7-10 once. Just accept that your lifts are going to suffer for a bit while your body acclimates to the added stress of running.

While you acclimate I suggest cutting back on accessory work (no Boring but Big). If recovery becomes an issue then use the Jack Shit template for a month or two, then slowly build back up.

In the original 5/3/1 book, which I think he’s referring to:

Option 1:
Monday: Squat, Bench, Assistance
Thursday: Deadlift, Press, Assistance

Option 2:
Week 1:
Monday: Squat, Assistance
Thursday: Bench, Assistance
Week 2
Monday: Deadlift, Assistance
Thursday: Press, Assistance

If it were me… Option 2, with one suggestion:

Week 1
Monday - Squat 5/3/1, Deadlift 3x5 @ 70%
Thursday - Bench 5/3/1, Press 3x5 @ 70%

Week 2
Monday - Deadlift 5/3/1, Squat 3x5 @ 70%
Thursday - Press 5/3/1, Bench 3x5 @ 70%

However, this is more along the lines of what I do:

Monday - Squat and run (mile)
Tuesday - Bench
Wednesday - Off
Thursday - Deadlift and run (intervals or hill repeats)
Friday - Press
Saturday - Long Run
Sunday - Off

It concentrates all the leg work on leg days and you’re not trying to run the day after squatting/deadlifting.

Ideally, you’d run in the morning and lift at night (or vice versa), but if you need to do everything in a single session then do whatever is more important first. If you want to improve at running, run then lift. If you want to improve at lifting, lift then run)

I would think your runs might suffer in the beginning since you’e running the day after lifting…I know I am often sore - but the blood flow will help and you’ll get use to it.
Why not squat and dl on the same day and alternate between the two doing pr sets, jokers, etc? Then you only have 1 day to work around.

I did that for awhile and when I split them up my lifts shot up because I was hitting them fresh for the first time in a while.

I would consider doing some pool workouts (running in place in deep water) or bike workouts, instead of running 3 days a week, in order to reduce the stress on your body from pounding the pavement. I guess it depends on how your body handles it, but I know I run better when my legs feel fresh. Running once a week should be plenty to get you ready for a 5k. I would also try and avoid getting too much soreness from weight training since it will make running more difficult and may screw up your running form.

[quote]BillyHayes wrote:
Running once a week should be plenty to get you ready for a 5k. I would also try and avoid getting too much soreness from weight training since it will make running more difficult and may screw up your running form.[/quote]

I dunno. I ran 7 days a week when I ran 5Ks. 6 days and then race day. The days varied between longer distance (6-8 miles), shorter interval work (200-400m intervals), recovery runs (4 miles), and faster paced moderate distance runs (3-5 miles). Usually 1-2 miles to warm up before everything but the recovery runs.

But, I mean, it all depends on why you’re doing it.

Thanks for all the responses. They were helpful.