Lately, I have been helping people make their own hybrids for running as opposed to posting hybrids. I admit, part of it has been I’ve been too busy with work to spend time on my blog; but there is also the component where a lot of the best running plans are made to fit a specific person. Recently I got an email about combining P90X3 and running. Since I figured, this may help others I will post my reply here:
The most important thing to know in mixing these beachbody workouts and running is to know that you should not do a hard workout on the day before OR after your long run. I only recommend doing this if you are a very experienced runner as it will ruin your performance or increase your injury risk. I will say that it can be done as I do tough workouts around my long run days; but I’ve been training consistently for years now. With that said, I recommend 3-4 days of running with 3-4 workouts from whatever Beachbody workout(s) you are using. Since P90X3 is much shorter, you could double some of the shorter running days with an X3 workokut; but since this will be your second Half marathon, don’t feel like you need to. Lately, I like to plan my weeks with the Long run at the beginning of the week (sunday/monday) and then having progessively shorter runs through the week. As the runs get shorter in distance, I increase the pace. Here is an example week, you may use Day 1: Long run Day 2: Off/Stretch day Day 3: P90X3 workout Day 4: Medium distance run Day 5: P90X3 Workout Day 6: Short run, faster pace Day 7: P90X3 (since its the day before a long run, stay away from any of the lower body workouts) To make things easy you can do the P90X3 workouts in the original order; but add the runs on your designated run day. For instance, Week 1 of X3 is :Total Synergistics, Agility X, X3 Yoga, The Challenge, CVX, The Warrior, Dynamix. So your schedule for two weeks of Running would be: Week 1Day 1: Long run
Day 2: Off/Stretch day
Day 3: Total Synergistics
Day 4: Medium distance run
Day 5: Agility X
Day 6: Short run, faster pace
Day 7: X3 Yoga (Yoga is excellent the day before a long run)
Week 2
Day 1: Long run
Day 2: Off/Stretch day
Day 3: The Challenge
Day 4: Medium distance run
Day 5: CVX
Day 6: Short run, faster pace
Day 7: The Warrior
Following weeks will continue in a similar fashion. The key to remember is that the general rule for avoiding running injuries is to increase your weekly mileage by 10% each week at most. Also get proper running shoes!!!! Go to a running store and get a free stride analysis to find out what shoes fit your body type. Always replace shoes after their expiration dates (200-500 miles depending on shoe)!!!