i am currently training to run 5ks while maintaining strength (even gaining). for my 5k training i split my year into 2 seasons, with 4 phases for each, first phase lasting 7 weeks others 6 weeks, with 2 weeks off a year.

all running and weight workouts begin with .5 mile jog, then light stretches. for run workouts also do dynamic warmup. cooldown from both workouts with .5 mile jog and deep stretching.

currently in phase one, where i build my aerobic base with long easy pace runs. 5-6 miles a day at ~8 min pace, take off on fridays. i do 3-4 20 second strides after runs to maintain speed. began may 1st

for my weight training workout i do a push/pull split, only training 2 days a week due to being on a slow cut to lower bf% a bit. 2-3 min rest between work sets. weight should be such that you should barely be able to complete the last rep of the last set.

monday: push
-bench: warmup set 1x5, work set 3x5
-squat: warmup set 2x5, work set 3x5
-overhead press: warmup set 1x5, work set 3x5
-weighted dips: 3x5
-lateral raises: 2x8 > do lat raises, triceps
-tricep pushdowns: 2x8 >immediately after.


thursday: pull
-weighted pullups: warmup set 1x5, work set 3x5
-deadlifts: warmup set 2x5, work set 2x5
-one arm db rows: warmup set 1x5, work set 3x5
-lat pulldowns behind head: 2x8
-shrugs: 2x8 >do shrugs, curls
-ez bar curls: 2x8 >immediately after.



current times
5k: 19:37
2 mile: 11:30
mile: 4:57
800m: 2:06
(5k time not up to par with track events, just began running this year so wasnt to good in cross country, but got me in shape for track. however since i was a senior will only focus on 5ks now, most common race run outside of schools.)