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5k run prep on BBM templates

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  • 5k run prep on BBM templates

    I have a 5k run scheduled in about 6 weeks. I will be running the GPP/Hypertrophy template in the weeks before it. How would you modify the conditioning portion of the template to prepare for that? Has anybody done this?

    I know that 5k is not that difficult and I have run it before, but this will be my first time after starting training with barbells and I am somewhat worse conditioned than I used to be. My goals are quite modest - I just want to run the whole thing without needing to stop or change to a walking pace.

  • #2
    I'd do couch to 5k. Figure out where you are in the C25K progression and continue from there.
    As you've said this is more important than hypertrophy over the next 6 weeks then replace all the LISS and HIIT with this and try to do the 3 weekly C25K workouts on non training days.

    I'd cut things in the following order:
    GPP exercises (back work/ Abs)
    Third exercises of the day

    The only risk you run here is your acute on chronic workload increasing enough that it puts you at risk of an injury. Depending on how conditioned you are you might want to spend the first two weeks of the GPP program with all of those cuts above and then gradually add things back in.

    I'm sure you'll do great!!! I've found being able to run 5k and strength training to be a rewarding combination.

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    • #3
      so, the short answer is that there's basic 5k run prep in the endurance template. It is one of the running events tested for improvement. I've run that template multiple times and had success with it.

      The slightly longer answer is that sure; make sure you spend your gpp time running and not another mode (like biking or rowing). I'd run *at least* 2x a week, and I'd also modify the HIIT sessions into run with walking, and make it continuous. Something like:

      all of these should be RPE 7-8; you should *not* feel wrecked, destroyed, etc.
      week 1: 1 minute run + 1 minute walk x 8-15 rounds (2 days a week), Optional third day if able - 10 minutes continuous run, RPE 6 or easier
      week 2: 2 minute run + 1 minute walk x 6-12 rounds (2 days a week), Optional third day if able - 12 minutes continuous run, RPE 6
      week 3: 3 minute run + 1 minute walk x 5-10 rounds (2 days a week), Optional third day if able - 15 minutes continuous run, RPE 6
      week 4: 4 minute run + 1 minute walk x 4-8 rounds (2 days a week), Optional third day if able - 18 minute continuous run RPE 6
      week 5: Day 1: 5 minute run + 1 minute walk x 3-6 rounds Day 2: Run Continuously for 15-30 minutes Optional third day - 20 minutes continuous. RPE 6
      week 6: Day 1: 6 minute run + 1 minute walk x 2-4 rounds Day 2: Run 5k.

      You'll note that the daily volume suggestions vary *quite* a bit here; that's on purpose. Only do enough work to your tolerance, and only to the RPE range. More is not better in this context.

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