r/C25K • u/PeacePrayerEnergy • 2d ago

Workout plan

Can anyone advise on a simple 3 day a week lifting plan to support running ? I would want it to change every 8 weeks

Should I do two lower and one upper? Should I specify posterior chain, anterior chain, and upper body? I don’t know how to do this. I just want a basic routine to support my running, but I need to do some resistance as I am a per menopausal woman. I’m happy spending about 25 minutes doing it - or are there any awesome Youtubers that I can follow really easily?

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u/No-Sorbet2520 2d ago

I personally do an upper, a lower and a full body day. I’m probably closer to 50-60 minutes a session though as I rest 2 minutes between sets so I can lift heavy.

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u/saturdayselkie DONE! 2d ago

Have you had any instruction in strength training before? If you are a member at a gym or have access to a personal trainer, it could be worth having a one-time session to learn a few basic exercises and proper form so you don’t get hurt.

I like to do one lower body day and one upper body day (though both days incorporate core work and compound exercises). Then I take a group fitness class on a third day that includes full-body strength and balance work.

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u/SetoKeating 2d ago

Is there a reason you want it to change every 8 weeks. It’s going to take you about 3 weeks just to figure out what your working sets/reps are. I would at the very least do 12 weeks and probably better going 16 weeks before making any changes.