I walk in the mornings 30-45 minutes. The lifting and prowler work takes place during late afternoons.
I teach middle school and I have agreed to help lead a class in which students run on Tuesdays and Thursday mornings. I have no control on the scheduling.
We will start off with a walk/run and slowly build up to 2.5 miles (3 at the most). I also figure I am going to have to do some running on Saturday.
Could you give me some guidance on where and how to program lifting with the running for optimum progress. I am open to all exceptions.
If you’re running 3 days a week and doing 5/3/1 two days a week, perhaps cut out some of the prowler walks. Otherwise the schedule seems solid. Just Do 5/3/1 the day before running, not after. So if you have to run Tuesday/Thursday, do 5/3/1 Monday and Wednesday - and if that’s too close together, I’d do 5/3/1 Sunday and Wednesday, depending on how intense your Saturday runs are.
Also - you could focus on only two main lifts twice a week instead of doing the 5/3/1 reps on two lifts twice a week. Something like this:
Last year i was prepping for a timed 1.5 mile run and i was using 531. I was running somewhere in the 2.5 to 3 mile range a few days a week with some sprinting also. I was using the four day a week vanilla template. I don’t think i used any supplemental protocols. Just the ol’ 531+ and some accessories. It was tough at first as I had to adjust to the running, but i think your body will adapt to do what you train it to do. You may have to tweak the TM a little but that’s no big deal.
Thanks for the suggestions. I came across Jim’s Grey Pubes routine from his Powerlifting book and modified it to fit my schedule. I will start lifting in the mornings and adjust as needed and gains are made.
What do you think?
Week 1:
Monday am: Squat 5/3/1 (required reps only), Dead lift deload weight. Body weight accessories: time permitting
Monday pm: Mobility/Stretching
Tuesday am: Run
Tuesday pm: Prowler
Wednesday am: Bench 5/3/1 (required reps only), Press deload weight. Body weight accessories: time permitting
Wednesday pm: Mobility/Stretching
Thursday am: Run
Thursday pm: Prowler
Friday: off
Saturday am: Run
Saturday pm: Mobility/Stretching
Sunday off
Week 2:
Monday am: Dead lift 5/3/1 (required reps only), Squat deload weight. Body weight accessories: time permitting
Monday pm: Mobility/Stretching
Tuesday am: Run
Tuesday pm: Prowler
Wednesday am: Press 5/3/1 (required reps only), Bench deload weight. Body weight accessories: time permitting
Wednesday pm: Mobility/Stretching
Im currently on my 3rd month of 531 and i still do my running pretty often actually. What ive been doing is shifting around the intensities of them during the week. I am doing the 351 for powerlifting though. so a typical week would look like this for me.
monday squats dl 531 bench plus accessory and conditioning
tuesday tempo run
wed squats bench 531 rows plus accessory and conditioning
thursday longer slow jogging
friday squats 531 ohp 531 fatgrip deadlift plus accessory and conditioning
saturday jog but however i feel after friday
Im not sure how well you recover but the above is what has worked for me personally. if anything, id say swap the prowler for the slower jogging, and put prowler as conditioning after the weights.
I’ve noticed the longer slow runs dont really effect my heavy squats too much, but the opposite is true. it just might take me an extra minute or two to get my breath back