What’s your weekly training schedule look like?

[conrad_437]

Don't have a set schedule, I mostly operate around a 'how I feel' schedule. I aim for around 40km of running each week - usually split across a couple of low HR runs, an interval run and a longer one (12km+), and aim to hit the gym 3-4 time a week. Legs have to be done as one of those no matter what, the rest I'll decide what to do on the day.

I'm fully aware this isn't the most efficient system and I'm probably leaving some improvement on the table. But it's the way I most enjoy it, which I find to be the most important aspect.

 

[the_interloper]

Don't have a set schedule, I mostly operate around a 'how I feel' schedule. I aim for around 40km of running each week - usually split across a couple of low HR runs, an interval run and a longer one (12km+), and aim to hit the gym 3-4 time a week. Legs have to be done as one of those no matter what, the rest I'll decide what to do on the day.

I'm fully aware this isn't the most efficient system and I'm probably leaving some improvement on the table. But it's the way I most enjoy it, which I find to be the most important aspect.

100% agreed, whatever gets (and keeps) you exercising. I love boxing and the training as well, it's really the only exercise I've ever done other than playing sport, crossfit or spin classes would not work for me for example.

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I made these on the weekend, they're really good but sticky as hell, annoying to make. It has brown sugar in it, I'd probably substitute with maple syrup next time, not sure how that will affect the consistency.

 

[mcgarnacle]

I'm in Perth - City to Surf here is in August. 12km is on a very hilly course.

The long and easy runs with the runna app are meant to be done well under tempo pace. Easy runs at zone 2. Building a baseline of aerobic endurance. Long runs most under tempo with maybe some at tempo. I did a 5.5km easy run last night at 7:15 pace and felt nice and fresh at the end. Its a real battle not letting the ego take over to try and keep up with the folk who run/walk past you.

Didn't realise Perth had a C2S as well. Sydney's is in August too which is why I wrote the Sydney Harbour 5 - 10km events are a good lead-in, 2 to 3 weeks before the C2S here.

Yep, in training long runs were generally in my Zone 2 HR band, tempos zone 3, speed intervals in zone 4. Very simplistic way of looking at it, but it worked. It was an effective way to ensure the easier runs were easy, and I maintained threshold for my harder runs.

 

[ManOfClay]

34 year old male office worker. Reasonably active all things considered but not a superb athlete. Poster boy for “you can’t train away a bad diet”.

Cricket season
Monday - BFT session
Tuesday - morning bft session if cardio, cricket training
Wednesday - bft session unless lower body biased
Thursday - bft session unless lower body biased, cricket training
Friday - bft session unless lower body biased
Saturday - cricket game
Sunday - rest

football season
Monday - BFT session
Tuesday - football training
Wednesday - bft session unless lower body biased
Thursday - football training
Friday - bft session if cardio
Saturday - football game
Sunday - rest

Really dictated by the BFT schedule. I avoid LB strength classes especially during cricket season and from midweek on in footy season to avoid deadlifts. I am no great technical weightlifter (110kg max traditional or sumo, 144kg trap bar) so I tend to pull up with a sore back which isn’t ideal for bowling and a day in the field or any part of football.

 

[The hands of stone]

All about how I feel these days . I average twice a week .
Normally do a Tuesday and a Saturday both full body HIT .
Session normally done in around 35-40mins.
These are go for broke to failure straight from exercise to exercise , no rest ( or minimal)

Sometimes the sessions end up around 5-6 days apart .
Daily I will walk , normally the Dogs for around 45 minutes .
Then I throw 1-2 boxing sessions a week , again around 45 mins .

 

[phantom13]

My set up has had to shift ALOT in recent years with starting a family, its essentially all about being as efficient as possible with time (home gym set up helps alot)

4-6 sessions a week pending time/work, essentially a two day split of arms/core one day and then chest/shoulders the next.

I run and cycle a little as well but injuries have massively limited any weight work with my legs. Ideally it would go something like this.

Mon - Cycle (commute) 90 minutes
Tues - Arms/Core (30 minute circuit workout)
Wed - Chest/Shoulders (30 minute circuit workout)
Thurs - Run (20 minutes) Arms/Core (30 minute circuit workout)
Fri - REST
Sat - Indoor Rower (20 minutes) Chest/Shoulders (30 minute circuit workout)
Sun - Indoor Cycle (20 minutes) Arms/Core (30 minute circuit workout)

 

[GROTTO]

Push/Pull/Legs twice a week, 6 days straight. Sunday off.

I prefer the structured workout regime, instead of doing Push,Pull,Legs, Rest, Push,Pull,Legs,Rest. So every Monday, always starts with a Push workout.

Admittedly, that 6th workout for the week on Saturday ie Legs is always a challenge. I have only missed one this year so far. So this works for me.

Ultimately at the end of the day, the best training schedule is one that you are going to be consistent at, that is also compatible with your lifestyle.

 

[Kram]

Push/Pull/Legs twice a week, 6 days straight. Sunday off.

I prefer the structured workout regime, instead of doing Push,Pull,Legs, Rest, Push,Pull,Legs,Rest. So every Monday, always starts with a Push workout.

Admittedly, that 6th workout for the week on Saturday ie Legs is always a challenge. I have only missed one this year so far. So this works for me.

Ultimately at the end of the day, the best training schedule is one that you are going to be consistent at, that is also compatible with your lifestyle.

Have you tried putting legs in the middle swapping with pull. Minor adjustment but imo works a bit better.

 

[GROTTO]

Have you tried putting legs in the middle swapping with pull. Minor adjustment but imo works a bit better.

I havent experimented, only because I enjoy the way it is albeit challenging towards the end. Saturday is definitely lighter in terms of sets and I focus more on strength, than hypertrophy.

I do pull ups on Leg Day to keep things interesting.

 

[Kram]

I havent experimented, only because I enjoy the way it is albeit challenging towards the end. Saturday is definitely lighter in terms of sets and I focus more on strength, than hypertrophy.

I do pull ups on Leg Day to keep things interesting.

As part of a plan to improve them I do pull ups on leg day. As in I just randomly do literally 1 pull up here and there in-between leg sets. So it's not a pull workout as I do on the pull day but just extra pull up practice.

 

[estibador]

Push/Pull/Legs twice a week, 6 days straight. Sunday off.

Have you tried putting legs in the middle swapping with pull. Minor adjustment but imo works a bit better.

I deadlift on my pull days so I've found the following works best (Mon-Sun):

Legs/Push/Pull/Rest/Legs/Push/Pull

Gives me a day between my first squat and DL days, then a day's rest between that DL and my 2nd squat day. It's then really only the 2nd DL day interfering with my Monday squat at the start of the cycle.

To round out the thread question, I also try run 3 days a week. Not really set days depending on the weather, as long as I always have a day's break between runs.

I alternate between one long jog, one session at a purpose built staircase track near me, and one shorter high intensity MAS style run per week. If the weather is too bad I begrudgingly replace them with a treadmill run at the gym.

 

[Wormkilla]

I've achieved my running goal of doing a half marathon twice now, an I've reached my goal weight of 85kg (lost 12kg in the last year), so now I'm working on setting my next goal. My Garmin measures my VO2 max reading, and I've learnt that VO2 correlates more strongly to life expectancy than any other exercise related measure, so now I'm considering adjusting my schedule with a goal to specifically increase it. My current VO2 max is 40, which only puts me at the very lower side of "good" for my age and gender, so I'm thinking of incorporating more very high intensity zone 5 (near max heart rate) training once per week, like 4 min sprinting/4 min recovery repeat 4 times. This form of training is the most effective at increasing VO2, but the trade off is that it's not sustainable doing it day in, day out due to the increase chance of injury and fatigue. So I'm going to maintain a high proportion of zone 2 training, which is training at a low, steady intensity at about 60-70% of max HR. I still struggle to keep my heart rate in zone 2 running, but I've learnt that cycling, particularly indoors, and inclined power walking on treadmills is perfect for it. I'll aim to do an 80/20 split between the two training intensities.

In terms of strength training, I'll keep this up twice a week. But to be honest I don't get motivated for lifting weights in the gym as I do with cardio. I spose that I think its harder to set objective strength goals to work towards, unlke running where this is always a race, or distance, or pace or some other metric to work towards.

Any advice on objective goals to set for strength training would be appreciated.

 

[Mofra]

As part of a plan to improve them I do pull ups on leg day. As in I just randomly do literally 1 pull up here and there in-between leg sets. So it's not a pull workout as I do on the pull day but just extra pull up practice.

Slow the negative!

I've been doing max pull ups just after the warm up on Chest/Tris/Shoulders day - I have 20 as a benchmark from the military days but lost a few due to the flu a few weeks back. Only just back to 20 in the past week, and the form on the last one is barely passable.

 

[Kram]

Slow the negative!

Yep this has been part of the plan.

Also included some dead hangs before next rep.

 

[Mofra]

Yep this has been part of the plan.

Also included some dead hangs before next rep.

Nice.
There are a few cues that I find helpful - "break the bar" is a decent one for grip position.

 

[Makeshift Park]

Bugger strength workouts.

I do 5 runs a week:

4x with a german shorthaired pointer, through bush trails and over hills (3 of which are 5-10km, 1 is 20-30km), plus
1x 8-12km tempo run in the city
Then I'll mix in an occasional 5km parkrun when I can.

If I'm training for a long race I'll make a point of doing hill repeats.

 

[burge13]

Soccer done finally, going to try and do 6-8 weeks of hard training before Xmas beer/pub lunch season takes over. What, if anything, would the peeps change here?

Ideally putting on size/muscle without "bulking". Could do with leaning if anything

Recently fractured thumb hindering me a bit. Knees don't much like really heavy squats

 

[Lingsface]

Tuesday- 3-4 km run Bench / Lat Pull down/ curls/ tricepss/lat raises/incline situps
Wednesday- Run- 4 km steady 1-2 km intervals
Thursday- Similar to Tuesday
Friday- Skateboard or basketball
Saturday- Longer Run 7-10 km
Sunday- Gym workout or skateboard.

 

[Aaron Reed]

•Back/ Biceps
•Legs
•Shoulders/ Chest / Triceps
•Rest

Repeat

 

[Jugada]

Soccer done finally, going to try and do 6-8 weeks of hard training before Xmas beer/pub lunch season takes over. What, if anything, would the peeps change here?

Ideally putting on size/muscle without "bulking". Could do with leaning if anything

Recently fractured thumb hindering me a bit. Knees don't much like really heavy squats

I would just repeat the first three days on the second half as well

 

[burge13]

I would just repeat the first three days on the second half as well

Yeah that was my initial plan (and still may), just wouldn't mind some extra size on the limbs

 

[burge13]

Do you resistance training guys use fitness tracker apps/watches? Are they worth it for you?

Considering a watch but no idea if they're worth it. The sleep tracker side interests me a fair bit as I get insomnia pretty bad, calorie burn side interests a bit but I dont count calories in at all so likely little benefit (?), steps I'd like to get more in per day but could just use a pedometer for this.

Are there good cheap options you'd recommend using before splashing out on a 'good' one later?

 

[Teagueeee15]

Do you resistance training guys use fitness tracker apps/watches? Are they worth it for you?

Considering a watch but no idea if they're worth it. The sleep tracker side interests me a fair bit as I get insomnia pretty bad, calorie burn side interests a bit but I dont count calories in at all so likely little benefit (?), steps I'd like to get more in per day but could just use a pedometer for this.

Are there good cheap options you'd recommend using before splashing out on a 'good' one later?

I think they are worth it if you are a serious trainer and I find the step counting part very valuable for managing my energy consumption throughout the day.

I like to strength train about 6 times a week and train in the evenings, starting at around 5pm. I know that if I’ve gone above a baseline of around 7500 steps or 2000 calories by 5pm it will effect my performance and I will have to up the calories during the day.

I have a fit bit and the good thing is the battery life lasts about 1 week on a single charge. The bad things are the app is clunky and not worth using, so you have to rely on scrolling through the device itself to get limited stats from there, the bands break every 6 months and you should pay the extra $30 or so to get a 3 year extended warranty from Jb hi fi as they will cark it before then (I got my first one in 2018 and I’m on my 4th one now in 2024, as I learnt first time to extend the warranty, so at least I’ve only paid for 2 of them).

 

[burge13]

I think they are worth it if you are a serious trainer and I find the step counting part very valuable for managing my energy consumption throughout the day.

I like to strength train about 6 times a week and train in the evenings, starting at around 5pm. I know that if I’ve gone above a baseline of around 7500 steps or 2000 calories by 5pm it will effect my performance and I will have to up the calories during the day.

I have a fit bit and the good thing is the battery life lasts about 1 week on a single charge. The bad things are the app is clunky and not worth using, so you have to rely on scrolling through the device itself to get limited stats from there, the bands break every 6 months and you should pay the extra $30 or so to get a 3 year extended warranty from Jb hi fi as they will cark it before then (I got my first one in 2018 and I’m on my 4th one now in 2024, as I learnt first time to extend the warranty, so at least I’ve only paid for 2 of them).

I wouldn't say 'serious training' but I'm very logical/evidence based in my decision making so having stats to back up something I'm doing/not doing will help me which is probably my interest in getting one...

I'm serious enough to train 4-6x a week but those sessions are 40 mins of loosely planned weights, quick treadmill and leave. Not training for any specific goal

 

[Teagueeee15]

I wouldn't say 'serious training' but I'm very logical/evidence based in my decision making so having stats to back up something I'm doing/not doing will help me which is probably my interest in getting one...

I'm serious enough to train 4-6x a week but those sessions are 40 mins of loosely planned weights, quick treadmill and leave. Not training for any specific goal

If you are regularly playing Soccer and weight training 4-6 times per week, I would definitely have you in the serious trainer category and think it would be worthwhile.