Which Three Days Should I Run?

I have not been running (or exercising) for three months, but am eager to start again. I was up to 2 miles off and on run/walk, more running than walking.

I am beginning with your beginners program 3. I would also like to integrate light weight training into the schedule.







1. are the three days, every other day, does it matter?

2. Should the weight training occur on days not training to run.

3. Can additional cardio - treadmill, swimming, arc trainer, elliptical be used on off days?

Goal - health, 5K this spring.


Answer by Dominique:
Hi there,
Thanks for your excellent questions. Happy to see you will try one of my beginner running programs.

Depending on how much you have run in the past and your current fitness levels, you may feel that the first weeks of the running program are too easy. Feel free to start at a point you think more indicative of your current state of fitness.

Having said that, feel free to start with week 1 as well. I guess what I am trying to say is that it is impossible to create the perfect running program for everyone.

1. are the three days, every other day, does it matter?
Does not really matter, every other day would be ideal to give the legs and the muscles you use during running regular breaks, but if you have other things going on, feel free to juggle workouts and have back-to-back running days.

2. Should the weight training occur on days not training to run.
You might find it easier to make yourself available for say 30 - 60 minutes each day, rather than 60 - 120 minutes every other day. You may also find yourself too tired after the running to then do weights.

Other than those considerations, there is no real reason why you couldn't do weights and running after each other as you are training different muscle groups.

3. Can additional cardio - treadmill, swimming, arc trainer, elliptical be used on off days?
Yes! I am a big fan of cross-training. Other than for your Haile Gebreselassies and other elite runners, I think cross-training is definitely beneficial. It gives the running muscles a rest while still building a stronger heart and training other muscle groups. Can't be much wrong with that!

The only thing I would warn you about is to make sure you do not overdo it. If you are cross-training so much that you have severe difficulty completing your running session the next day, then you should probably cut back a little.

You sound full of good plans and I hope my Beginners Running Program 3 will help you establish your goals of a healthier, fitter you and a successful 5k in Spring.







Best of luck.
Cheers,
Dominique