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W8D6 - Saturday
AM Workout
1 Mile Test Run
1 Mile Warm Up
Strides x 3
1 Mile / 5:[email protected]
2 Mile Cool Down
Well there is is. Running program officially over and my PR for 1 mile is 5:52. I am pretty pleased and I recognize that there's a lot of room to improve. This is my first time following a running program all the way through. I think going forward I can improve a lot just by adding volume. At the peak of the program I was only running 16 miles per week. I think if I increase that to 25-30 miles per week I will improve my run time by a lot.
Additionally, I either gained or maintained strength by lifting three times a week following the Endurance Template. I definitely gained some BW throughout the program too, which as I've stated before was probably faster than what would of been optimal.
Results from 8 Week Program
Overall, I am happy with the results of both the running progress and the lifting progress. This definitely marks a starting point in my running training that I hope to improve on.
Next Goal: Hypertrophy
For the next 6 weeks I am going to focus on gaining a bit more muscle and maintaining my run time. I will be following a 3 day Hypertrophy template and running 3 days a week. I am excited to focus more on weights for a short time and try to grow a bit. Will need to cautious with gaining weight too fast, as that has been my weakness in the past/
I think that will set me up nicely for a leaning of phase. At that point I will switch over to leaning out and running more. I find that leaning out and running focused program complement each other nicely. This well probably be much longer as I will attempt to go sub 32 inch waist circumference.
AM Workout
1 Mile Test Run
1 Mile Warm Up
Strides x 3
1 Mile / 5:[email protected]
2 Mile Cool Down
Well there is is. Running program officially over and my PR for 1 mile is 5:52. I am pretty pleased and I recognize that there's a lot of room to improve. This is my first time following a running program all the way through. I think going forward I can improve a lot just by adding volume. At the peak of the program I was only running 16 miles per week. I think if I increase that to 25-30 miles per week I will improve my run time by a lot.
Additionally, I either gained or maintained strength by lifting three times a week following the Endurance Template. I definitely gained some BW throughout the program too, which as I've stated before was probably faster than what would of been optimal.
Results from 8 Week Program
| Start | Finish | |
| BW | 177lbs (32.7) | 182lbs (33) |
| 1 Mile Time | ??? | 5:52 |
| Squat | 215 x [email protected] | 250 x [email protected] |
| Bench | 185 x [email protected] | 195 x [email protected] |
| Dead | 325 x [email protected] | 350 x [email protected] |
Overall, I am happy with the results of both the running progress and the lifting progress. This definitely marks a starting point in my running training that I hope to improve on.
Next Goal: Hypertrophy
For the next 6 weeks I am going to focus on gaining a bit more muscle and maintaining my run time. I will be following a 3 day Hypertrophy template and running 3 days a week. I am excited to focus more on weights for a short time and try to grow a bit. Will need to cautious with gaining weight too fast, as that has been my weakness in the past/
I think that will set me up nicely for a leaning of phase. At that point I will switch over to leaning out and running more. I find that leaning out and running focused program complement each other nicely. This well probably be much longer as I will attempt to go sub 32 inch waist circumference.
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