T Nation

Programming Help

I’ve recently had to switch my training goals from a mass-building focus to a performance focus since I’ll be heading to Navy Officer Candidate School in the fall. I have been running 5/3/1 for the past year, lifting 4x per week. I was thinking about switching to weight training 3x per week to prioritize my running. I need help with the setup, though. I was thinking either:

Mon- Lift and 2-5 mile run
Tue- Off
Wed- Lift and 2-5 mile run
Thu- Off
Friday- Lift
Saturday- 2-5 mile run
Sunday- 2-5 mile run

OR

Mon- Lift
Tue- 2-5 mile run
Wed- Lift
Thu- 2-5 mile run
Fri- Lift
Sat- 2-5 mile run or OFF
Sun- 2-5 mile run or OFF

My second problem I’m having is deciding whether to run a full body 3x per week lifting scheme, using the 5/3/1 principles, or use the 5/3/1 3x per week protocol which uses the ABC, DAB, CDA, BCD setup.

Any help would be greatly appreciated!

Get on a running program.

You can even do 2x a week if conditioning is your priority.

On squat days (If using a days a week), I preferred to do a tempo run right after my work out. It was my assistance work. That with a FSL type front squats to get the quads going.

[quote]JFG wrote:
Get on a running program.

You can even do 2x a week if conditioning is your priority.

On squat days (If using a days a week), I preferred to do a tempo run right after my work out. It was my assistance work. That with a FSL type front squats to get the quads going.[/quote]

Do you know where I could find any good running programs?

I think I’m going to stick with 3x per week for lifting… just do the 5/3/1 full body template with a tempo run on my 5/3/1 squat day as the assistance work. I’ll most likely be working on BW stuff during my lifts also, like weighted pushups and chins