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10

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 ...


7

You're right, you should still get results, albeit slower. However, you might consider lifting twice and running three times a week rather than the other way around. Given enough intensity (and proper rest), it is easy enough to see progress with lifting on just two sessions a week. Or you might switch between blocks with focus on lifting (3xlift 2xrun) ...


5

The authors of the popular C25K program have written the "Bridge to 10k" program which is intended for people who have successfully completed C25K and starts with "Run 10 min/walk 1 min Repeat x 4" and there is a program "Ease into 10K" by the same authors which starts with "Run 3 min/walk 1 min Repeat x 5". The latter program is intended for somebody who ...


4

It looks like the shoes you have would be fine for running, but it depends on how long you've had them and how worn out they are. You don't want to be running in something that gives you no support, and if you literally wear them every day that might be the case with them. On the other hand, the Couch to 5k program has you running three times a week, and you ...


4

Starting off, I am in no way an expert and I will merely give my opinion as I have completed similar activities. Starting off, you have to realize that there is either burning fat or gaining muscle, and it's very hard to do both at the same time without the use of something synthetic. The main reasoning for this is because if you want to gain muscular size ...


3

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 ...


3

I would start the Couch to 5k program with the shoes you have now. After a week or two, you'll be familiar enough with the shoes to evaluate whether you need new ones. You might be fine just using these for the entire program, but there's a concern that you'll dislike using the same shoes for running as for normal use. They'll get smelly. But for now, just ...


3

I think you could do a running program consisting of 2 runs a weeks and still achieve "good results". One run should focus on a shorter and faster effort after a nice brisk warm up walk. And the other run should focus on a longer and slower effort after a nice brisk warm up. The shorter run should be closer to your 5K pace goal. The longer effort could ...


3

Unfortunately there's no quick fix to getting fit. When you say your shins are super tight - make sure this isn't shin splints, since it may put you out of the run altogether if you continue to train on it without proper care - you may want to google or youtube some videos to double check and be sure to stretch/rest them appropriately. In terms of calves, ...


3

The way I look at it, walk breaks are ideal when trying to achieve an intensity level that is somewhere between a walking and a running pace. Thus, the running should be slow and the walking brisk so that both the walking and running segments are as close to the desired intensity as possible. However, if you're going up a steep hill then a brisk walk might ...


3

I have no hard data, but my experience is that a fast walk is best if you can do it. It keeps the heart rate elevated, but gives you a chance to take a breather and works some different muscles. The Zombie 5K app directly calls out fast walking most of the time (although it has some intervals in the early weeks where you alternate fast and slow walking). The ...


2

Entry level 5K training involves very little caloric consumption overall. Plenty of strength athletes are doing ~10 miles a week just as a part of basic conditioning. If you move to half marathons then you need to start being more careful. From the Couch-to-5K website: The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles ...


1

With the NHS C25K programme, it specifically says in the voiceover that the walking pace should be conversational. You should be working hard enough to raise your heartrate and warm your muscles, but be able maintain a conversation. Presumably therefore, the walking pace could get a bit quicker as you get fitter and less out of breath. You shouldn't be just ...


1

It may depend on the version you looked up, but the last time I did it, it suggested repeating weeks that I had difficulty with. I had a few times where that was the case, sometimes because of general fatigue, sometimes because I hadn't gotten enough to eat that day, sometimes due to soreness. I also learned the hard way that having a beer before going ...


1

Based on your objective of fat loss whatever diet you follow should result in a caloric deficit of some sort. What that means for you will vary based on how much exercise you get both in a strict sense (at the gym or on the track) and a broad sense (do you sit at a desk all day or do you herd cats for a living). Seeing that you want to gain muscle mass your ...



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