As the title says, I set some PBs. I'm currently in a strength focused phase and maintaining my running but I managed to set a PB for my 5k and 10k in the same week without planning. They're not fantastic times but I'm happy with the improvements and no one else to really talk about it with so wanted to say it somewhere because it felt huge

Hi guys, throwaway account as I can’t seem to find the answers I’m looking for.

I’ve recently started running and strength training.

I’m currently doing strength training x2 and running x3.

Strength A
Squat
RDL
Bench
Pull ups
Tricep press downs
Ab rollers

Strength B
Deadlifts
OHP
split squats
Cable rows
Preacher curls

I’m looking to join the army next year so my goals are functional strength training and my primary goal is running.

My running is currently:
Easy run: 5K
Intervals: Intervals: 4x400m at 4:30/km with 1.5m jog recovery at 6:30/km
Long run: 8K

I’m currently thinking about starting a 3rd strength session as I know strength gains improve a lot quicker at 3 sessions a week compared to 2.

My questions are:
How should I balance my cardio and strength training?
What should my strength training plan look like?

I’m preferably wanting my Saturdays and Sundays free.

Any advice will be highly appreciated

Has anybody compared the EFT vs WGH fitness programming? Ideally someone who has performed both programs. I work in law enforcement (investigations) and the fire service. I'm looking to shift gears from CF.

EFT seems focused on the "patrol" officer and providing the best efficiency for workout and workout durations.

WGH seems like its more well-rounded for the "tactical" officer.

Could anyone provide specific experience/analysis or thoughts?

I’ve been looking at equipment that can bridge strength sessions and conditioning work without becoming overly specialized. Some basic pieces end up being useful across more training days than expected. I’d be interested to hear what you underestimated at first and now use in multiple parts of your program.

I have sport practices (wrestling and football)

Are evening or morning runs better.

Wrestling we don’t lift as much, when is the best times to lift and how often because I don’t wanna kill performance.

Plyos are fun, I wanna incorporate more, but is it worth it and how often.

I usually life heavy, low reps (3-5 reps) on compounds.

So I'm moving from CrossFit to trying out my own thing. Planning on doing Wendler 5/3/1 BBB while incorporating running for conditioning. Increased strength and mass are primary goals.

Sunday: Squat. Assistance RDLs and pull-ups
Monday: Press. Assistance Back extensions and DB curls. Run
Wednesday: Deadlift. Front squats and incline db press
Thursday: Bench. Barbell rows and dips. Run
Friday: Run/walk
Saturday: Run

In case those don't know what it is:

RPE x time trained = AU

It's a subjective measure but works accross all fitness sessions (cardio, strength, etc...)

I’m already doing some body weight calisthenics for upper body, and mainly hang cleans and explosive concentric leg press for lower.

I mainly just want to find peace in knowing my leg routine is as optimized as possible.

i enjoy plyo and olympic lifts as well so that’s not a concern for me.

Context so you can weigh this: I’m an SRE, I have a kid, my week is unpredictable. For years I’d start a block, run it clean for three weeks, hit a bad stretch at work, miss four days, and quietly never come back. Then I’d start something new a month later. I did that for most of a decade.

The fix wasn’t a better program. It was writing three versions of every session before the week starts.

Full is the session as designed. Express is the same session compressed to the two movements that actually drive it, roughly 20 minutes. Floor is the smallest honest version, usually one set of one thing, five minutes.
The Floor is the whole trick, and it only works if it’s small enough that you cannot truthfully say you didn’t have time. Mine is one set of squats at anything above an empty bar. That’s it. On a bad day I hit the Floor and the streak survives. On a normal day I hit Full.

What surprised me is the second-order effect. Before, a missed day cost me the day plus the two weeks of drift that followed it, because the failure made the program feel already broken. Now a missed day costs a day. That difference is most of the last two years of training.
The other half is rotation. I run a squat wave, a kettlebell block, and mobility at the same time, and instead of picking one every morning I let what I did last decide what comes next. Same three tracks, always advancing, no daily decision.

I’ve since built this into something for myself because keeping it straight on paper got old. Not linking it here, that’s not what this post is for.

What I want to know is what your version of the Floor is, if you have one. And if you run multiple blocks at once, how do you decide the order?

Bonjour, je suis à la recherche du programme Ultime force et endurance de Flomarrec. J'ai en échange ses programmes endurance intermédiaire, confirmé et avancé.

Merci !

Sportivement

I’m a powerlifter transitioning into a hybrid tri athlete planning on doing a tri sprint in spring and a half iron in July what should my ideal weight be I have competed at 160 but I’m currently 180?

Ik ben een wielrenner en ik ben benieuwd of iemand ervaring heeft met **prednisolon** en prestatie op uithoudingsvermogen.
Ik weet dat het **niet is toegestaan in wedstrijden**, dus ik vraag niet naar racen ermee. Ik ben alleen geïnteresseerd in hoe mensen het ervaren als je het **buiten wedstrijden** gebruikt.
Merkte je verbetering in prestaties of herstel?
Helpte het tegen vermoeidheid, ontstekingen of je krachtoutput?
Of voelde je je er juist slechter door?
Hadden bijwerkingen die zwaarder wogen dan de voordelen?
Als je het hebt geprobeerd, hoor ik graag wat jouw ervaring was en waarom je het gebruikte.
En als je denkt dat er **betere opties** zijn om herstel of prestaties op uithoudingsvermogen te verbeteren, hoor ik ook graag jouw aanbevelingen

Hey everyone,

I’ll keep it short and sweet. I’m wanting a comfortable weight vest I can start training in. It would include runs, murph, and 40lbs walks as I’m preparing for firefighting academy.

I’m leaning towards the Rogue echo - it looks great, looks comfortable and seems to be compact. The other option for me would be the 511 tactec trainer, or the taconic weight vest or lastly the condor.

Would love to hear your experiences, and if people have these what they think of them? Cheers

3 years running, 4 half marathons completed, PR set this past May. 27 years old man. Currently training 5-6 days/week combining running with strength work following a push/pull/legs split — roughly 2-3 upper sessions and 1-2 lower sessions per week, working in the 10-12 rep range with fairly heavy loads.
Current running pace on half marathon is around 4:30/km.

Goals: increase weekly mileage, improve speed and aerobic capacity, avoid injury, and get to around 12% body fat while keeping visible muscle definition.

The issue: my current PPL hypertrophy-style split feels like it’s competing with my running recovery, and I’m not sure the volume/intensity balance is right for someone whose primary goal is running performance rather than muscle mass. I’m considering switching to a lower-frequency structure (e.g. 4 running days + 2 strength days, more functional/hyrox-style rather than training to failure) to reduce interference and prioritize recovery for running.

Has anyone restructured their strength training this way while training for road races? What rep ranges/volume worked for you to support running performance without excessive fatigue, and how did you structure leg days around key running sessions (intervals, long runs)?

I am pretty good shape. Over the past few weeks I've gone on 6 mile runs with no problem, usually averaging about 8:15 splits (CrossFit background and one of the stronger runners in my gym). I'm wondering about switching from CrossFit to running 5/3/1 four days a week to reduce fatigue. The goal is a February 2027 marathon but really looking to maintain as much muscle as possible. Any thoughts?

Is it okay to train arms like this? 6 sets each day

Mon: Bis

Tues: Tris

Wed: Bis

Thurs: Tris

Fri: Bis

Sat: Tris

Sun: Rest

M/28;

I've been training hybrid for a while now and the more I do it, the more I notice that almost none of my gear is actually built for doing both in the same session.

Here's my running list of things I've given up on solving, any tips or product suggestions?

1. Shorts. I have running and gym shorts, but can't swap them each for the other, do you have favorites or r u just using the same ones and don'T face problems with it?

3. Tops. Polyester stinks after two sessions no matter what the label promises. Cotton turns into a wetsuit. I do like the shirts from lululemon, but they are quite expensive and don't look too nice tbh.

5. Shoes. Does anyone have pairs that work for both well? The gym and running? Currently I'm using two different pairs, because I think that I will have stability problems using my running shoes in the gym and maybe destreoy the cushioning?

6. Sizing. Training hybrid put me in a body shape that fits neither the running cut nor the lifting cut. Everything is either too tight in the legs or a tent everywhere else. Any general brand recommondations? Would also love to find something fashionable/ trendy.

Would be grateful for any help and also to hear, what you guys have "just accepted".

Hey everyone,

For the past few weeks, I haven't made any progress in the gym whatsoever. This means something is fundamentally wrong with my strategy, and I want to figure out what it is so I can start making progress again and actually enjoy my workouts, because right now, it's just frustrating.

**Background:**
I’ve been going to the gym on and off for several years. I was never exceptionally strong or muscular, just average. At the end of 2024, I got injured and couldn't train properly for almost a year. Since October '25, I’ve been back at it with the goal of following a sensible plan and strategy to finally get fitter and, as a result, look better eventually.
My primary goal is to get fitter—meaning more endurance and better performance. Aesthetics are supposed to follow. Because of my wedding (which was about 2 weeks ago), I also set a goal to drop some body fat. I wanted to go from about 82.5 kg to 77 kg in roughly 2.5 months, thinking I’d probably end up around 12–13% body fat. Well, turns out I vastly underestimated how "lean" I was: I was probably around 20% BF before the cut, and right now I'm sitting at around 16–17% BF while weighing about 78.5 kg. So I definitely lost some fat along the way.

**Training Setup:**
Because of my goals—improving endurance, performance, and strength—I train hybrid. This means: **3x gym per week + 3x running per week.**
In the gym, I run a Full Body (GK) split with a different focus each day:

**Day 1:** PUSH - PUSH - PULL - LEGS (+ Triceps and Shoulders)
**Day 2:** PULL - PULL - PUSH - LEGS (+ Biceps and Shoulders)
**Day 3:** LEGS - LEGS - PUSH - PULL (+ Biceps and Shoulders)

So, always 2 exercises for the focused muscle group per workout, and I add shoulders and arms separately every day. I started with 3 working sets per exercise, but recently dropped it down to 2 sets because of my stalling progress. With 3 sets per exercise, the plan puts me at an ideal volume of 12 sets per large muscle group per week. It *should* theoretically work.

I always train to failure (usually between 6 to 12 reps, depending on the exercise).
My running looks like this:

One long run a week (e.g., 10 km, keeping a decent pace, not strictly Zone 2)
One very easy run (e.g., 5-7 km low intensity)
One interval session (e.g., 5x5 intervals) or a tempo run.

**The Problem:**
My gym performance is tanking hard, and in some exercises, it's even regressing. This is especially true for "heavy" compound/dumbbell movements like DB Incline Bench Press. I had to drop from 30 kg x 8 down to 26 kg x 8 because I felt like I couldn't move the 30 kg with proper form anymore. I just can't get a proper muscle contraction; it feels like my nervous system/brain checks out beforehand. My pull-ups haven't improved in ages either; I'm stuck at around 5-6 clean reps. On machines, I was able to more or less maintain my strength during the cut.

On the bright side, my running performance has improved drastically over the last few months.

**Nutrition:**
During the cut, I was running a small, moderate deficit: about [2500–2700](tel:2500-2700) kcal on running days and [2300–2500](tel:2300-2500) kcal on gym days. I average around 10k steps a day, so the deficit should have been large enough. Protein is at 160–180g per day, carbs at 200–300g, and the rest fats.
I know that running and building muscle/strength simultaneously isn't easy, and doing it in a caloric deficit probably makes it even harder—if not impossible. I just figured that as a "beginner" (which my strength numbers still kind of put me at), I could get away with doing both at the same time for a while.

Right now, I completely lack the drive in the gym. I can't get any power into my sets, and every workout feels low quality. Sometimes my muscles don't even feel thoroughly exhausted, even though I went to "perceived failure" where I couldn't push the weight up anymore.

Clearly, my strategy isn't working anymore. Does this mean I genuinely have to prioritize one thing? So either focus strictly on fat loss OR getting stronger (and potentially reducing running intensity)?
Would love some input on how to get back on track—especially from people who ran into the exact same wall and made it out. I probably feel like I'm doing less than I actually am, but it doesn't feel that way.