Ok so it’s only a half marathon but I’m assured it feels like a full one ‘cos of number of hills and terrain!
Basically I’ve agreed to do this half marathon 13.1 miles for charity (In 3 months). The problem is my aerobic fitness level is almost zero. I’ve been doing weights on and off for many years but never got into cardio in any serious way. In fact haven’t done any cardio at all in over 2 years!
I’m in reasonably good shape from weights so hopefully with right training I can manage it. I’m 6 foot, weigh around 180 pounds and am 13 – 14% BF. I usually rotate between FBW and push / pull splits in the gym and diet is OK
I’m happy to put in the training for this but I don’t want to loose much (or ideally any) muscle if possible. Of course in an ideal world I’d maintain same weight but get BF down a few %!!
My plan so far is to do a 3 day FBW (heavy compounds) and running every other day. Was thinking 2 mid distance runs during the week and 1 longer distance over the weekend
So the week would look like:
Mon FBW
Tues Mid distance run
Wed FBW
Thur Mid distance run
Fri FBW
Sat or Sun Long distance run
I had a few questions on how best to do this?
1. In opinions is 3 months long enough to get in shape for this?
2. What’s best way to minimize muscle loss – I was thinking on taking a weight gainer on weights days and just usual protein drink every day? – Combined with trying to eat more in general
3. As part of FBW I do squats – should I continue this given the level of running the next day. I was thinking about maybe dropping squats from the Monday FBW as its day after the long run, and keeping them in for Wed and Fri FBW’s?
4. Any other tips ideas would be great?
Sorry for long post but really want to make sure I’m on the right track with this!
Cheers
Basically I’ve agreed to do this half marathon 13.1 miles for charity (In 3 months). The problem is my aerobic fitness level is almost zero. I’ve been doing weights on and off for many years but never got into cardio in any serious way. In fact haven’t done any cardio at all in over 2 years!
I’m in reasonably good shape from weights so hopefully with right training I can manage it. I’m 6 foot, weigh around 180 pounds and am 13 – 14% BF. I usually rotate between FBW and push / pull splits in the gym and diet is OK
I’m happy to put in the training for this but I don’t want to loose much (or ideally any) muscle if possible. Of course in an ideal world I’d maintain same weight but get BF down a few %!!
My plan so far is to do a 3 day FBW (heavy compounds) and running every other day. Was thinking 2 mid distance runs during the week and 1 longer distance over the weekend
So the week would look like:
Mon FBW
Tues Mid distance run
Wed FBW
Thur Mid distance run
Fri FBW
Sat or Sun Long distance run
I had a few questions on how best to do this?
1. In opinions is 3 months long enough to get in shape for this?
2. What’s best way to minimize muscle loss – I was thinking on taking a weight gainer on weights days and just usual protein drink every day? – Combined with trying to eat more in general
3. As part of FBW I do squats – should I continue this given the level of running the next day. I was thinking about maybe dropping squats from the Monday FBW as its day after the long run, and keeping them in for Wed and Fri FBW’s?
4. Any other tips ideas would be great?
Sorry for long post but really want to make sure I’m on the right track with this!
Cheers