What is the best running and weight training plan for beginners?

For running, I suggest the Fuhrman Institute FIRST 5K running plan. It has three running days. On is intervals, one is tempo run, one is a distance run. You run a 5k and using that time it tells you what pace to use for the runs. Runs are set up for beginners with intervals broken down like, run 800 meters walk 400 meters, or walk 1 mile, run 2 walk 1 mile, progressively increasing over a 12 week period. At the end, you retake that 5k run and plug in your new times.

For strength, Starting Strength the all time beginners classic. If you aren't familiar with and trained in the classic barbell lifts, this is the absolute must-do program. There are enough variations on this program to have you using it for a year or two before you plateau and need to change it up. The ebook is free.

That's three alternating days of lifting and three alternating days of running, plus one day of rest. That's about an hour of work each day. Just don't overdo it in the beginning because at first the volume of the weight training will seem too light. The biggest mistake beginners make is committing to too much and burning out. Six days a week is a big commitment, so don't be afraid to take it down to four or five days a week until you are capable of recovering from that much work.

Other beginner mistake is believing more is better. There is no worse place for that than in running. Running farther, more often, is not better. Avoid excess mileage, avoid increasing mileage more than 10% a week if you're doing your own running plan. Long, slow, distance LSD runs are not good for you if your body hasn't adapted to them yet. You'll get more bang for your buck out of 10-20 minutes of sprints or other speed work than you will pounding the pavement for an hour straight - especially as a beginner.

Honorable mentions are the Simple and Sinister Kettlebell program and a decent Crossfit gym. S&S is a six day a week kettlebell program of just swings and Turkish getups. It's simple, but incredibly effective at developing core strength. Swings are good cardio as well. Crossfit you've probably heard of. It's not a good idea to just follow the website and use their workouts. But, if you go to a good gym, under the instruction of a knowledgeable coach with a strength and conditioning background, it's a very good deal. The downside is it's hard to know if you have a good gym or not, and it's not cheap.

My suggestion is run on a track. Start out sprinting the straight aways and jogging the curves. Do this for 2 miles. Do this for a week. You should see your times decrease for a 2 mile run. The other way you can do it is 30/60 and 60/120 sprint drills on a treadmill. Sprint as fast as you can for 30 seconds then jog at a faster pace for 60 seconds. Once you can do this pretty easily after a week or so for 20-25 minutes then move up to 60/120’s and increase your time.

How I went from not being able to sprint 100 yds without thinking I was going to die was the 30/60 sprint method on a treadmill. As my weight dropped my endurance and strength went up. I ran 3-4 days a week and then lifted weights in supersets 2-3 days per week. I got to the point I could do my entire weight lifting routine in about 20 minutes without rest breaks.

The ACFT is more strength than cardiovascular endurance in no opinion. Practice explosive movements with kettle bells such as Turkish jerks etc. and work on the leg tuck.

Hey bud- I hope you live in a city w a FREE November Project Tribe. Not just a running club, but functional fitness, using the environment; hills, benches, playgrounds! Up early, 0530/0630- WEATHERPROOF!! JUST SHOW UP!! November-Project.com Look for your city!! I also have been listening to Youtube videos , motivational type, running, David Goggins, Will Smith, etc...GAME CHANGER! MOTIVATE! GO GET IT!