T Nation

Schedule Combining Strength Training & Steady-State Cardio?


#1

Hey :slight_smile:

Essentially, I want to improve my strength and endurance with some fat loss at the same time. I am aware that this is a big goal and would take longer than doing something like HIIT but I want to get my 5k time to under 25 minutes and improving my nutrition will be the main area for fat loss.

For the holidays, i have started introducing running 2x a week, average of 2-3 miles per session at low intensity with easy GPP in the gym 2-3x a week just to see where i am at currently.

Now I’m moving into the off-season for my sport in the uk (I play lacrosse), and need a training plan. I was thinking 5/3/1 3x a week while following a beginners 5k plan on runners world 2x a week, with only 1 fairly intense lacrosse training session. My training schedule would look like this:

M - 5/3/1
T- Lax Training
W- 5/3/1
T- Run (Approx 2-3 miles)
F- 5/3/1
S- 5k
S- Rest day

I wanted to see what everyones opinion of the above schedule was? Again, my goals are to improve my strength and endurance concurrently whilst becoming leaner and losing fat. (Athletic Physique).


#2

You’re lifting weights three times a week with an HIIT cardio day and a couple of steady state cardio days.

It’s literally the perfect way to get in shape.


#3

Honestly sub 25m isn’t very hard if you’re consistent, it shouldn’t even detract much from your training.

Ideally you’d get in some some speed work (400m/800m repeats), but you’ll probably be fine without, it’s only about 8m miles.