How can I train for a 5K while strength training with StrongLifts 5x5 and minimizing detrimental effects on either?

Question

I followed the Couch-to-5K training program several months ago in preparation for a 5K race but have not run at all since then. I'd like to get back into it by doing Couch-to-5K again. I'm doing StrongLifts 5x5 now, though, and wasn't doing any kind of strength training the last time I trained for a 5K (nor for a few years before that).

I've been on StrongLifts for about 8 weeks now with no stalling yet and would like to follow both programs concurrently without one causing problems for the other (or at least minimizing the impact). Both are 3-day-per-week programs, so I'm unsure of how to best schedule them.

Am I better off doing StrongLifts in the mornings and Couch-to-5K in the evenings on the same days, or alternating days between StrongLifts and Couch-to-5K? Is there another another arrangement that might be better?

Answer 1

If you are on StrongLifts 5x5, a beginner program, then the problems associated with endurance training and max effort training won't be severe enough to worry about. First, a 5K takes less than an hour to complete. Second, you haven't gotten to the place in your training where you really have to choose which way you need to go.

Now, to keep your 5K training more in line with weightlifting in general, focus on interval training between running and jogging. But you should be fine right now.

• Keep the Couch-2-5K training after lifting.
• Manage your recovery, and if necessary get a quick carb to replenish energy before switching gears

Answer 2

Couch-to-5k isn't a super strenuous program so you should be fine doing them same day if you like. Most seem to recommend doing weight training first before cardio though if you have the option. Alternate days would probably be the best since the running/walking would help work out some of the soreness from squats. Just be sure to account for the cardio in your calories to make sure you are eating enough.