[TheNerdKing]

Some background:

I'm 5'10", 250lbs.
Competitive Powerlifter.

Last year I decided that I wanted to start doing some kind of training for my cardio vascular system. Want to keep the heart and lungs strong and healthy.

Anyways I started running once every three days. I ran until I fell down and called it good. This obviously was not a good way of developing my cardiovascular system.

My knees, ankles, lowerback never felt good, my lifting was hurt and I really dreaded run days. Basically it was not a sustainable or progressive training plan.

So I quit. The following winter I started training very hard for powerlifting and added a ton to my total. This was a good thing but it meant that I wasn't doing ANY cardio work.

Fast forward to this summer and I am strong, more muscle mass, same body weight but my cardio system is totally undertrained.

So I decided to start running again. Here is the progression I have planned:

I lift 2 days on 2 days off right now so I run on the days I lift. 2 runs days, 2 rest days.

Start:
2 Run days - 400m
2 Rest days
2 Run days - 500m
2 Rest days
2 Run days - 600m
2 Rest days
...
I'm going to continue the pattern until I am running 1km.

Then it will be:
2 Run days - 1000m
2 Rest days
1 Run day - 1000m
1 Run day - 1100m
2 Rest days
2 Run days - 1100m
2 Rest days
2 Run days 1200m
...
Etc until I can run 2km.

From there I will evaluate how its working for me and probably start working on running speed and maybe start some interval work.

Today I just finished the 2nd 900m run day.

My recovery seems to be keeping up with the progression.

Ok so I know this is some weakass running but I don't care about my running ability I care about my lifting ability and cardiovascular health.

So with that in mind does anyone have any suggestions for what to do after I get to 2km?

Also are there any glaring problems with my progression scheme that I am missing because I am a running n00b?

Thanks in advance,

NK

[Diomedes]

STWACOACH provided me with a running scheme earlier this year which allowed me to continue my strength training un-hindered by the increased cardio.

My situation was different than yours as I was trying to improve my 2 mile APFT time, and the strength training I do while probably similar to yours is most certainly far less taxing and intense.

Regardless, I'd think about shooting him a PM, as he knows his shit.

And good luck man.

[Dan's Knuckles]

First, let me say that cardiovascular endurance training may hurt your lifts; physiological adaptations to endurance training are decrease in muscle fiber size, and changes in muscle fiber type. Don't get me wrong, aerobic endurance training is something I think everyone should do.
It looks like you put a lot of effort into designing your progression, keep posting on how it goes.

[Standard]

It's a little different then what i've seen before, mainly in the lower distances. Personally i start back or have others start with a moderetly challenging distance and just take the run slow and speed it up as time goes by.

Looks good though, planned progression is always a good call.

[mschatz]

Sprints with minimal rest in between might be a better cardio alternative that wont affect your lifts as much

[uzbekistanian]

I would get a heart rate monitor and just go a set period of time at a set avg HR. You will run further/faster as you get more fit.

[tri4ben]

If your goal is to get better at powerlifting, I don't think I would recommend running.

Some other exercises are walking up flights of stairs in a tall building and then taking the elevator down, or doing sets of 100 hang snatches. Those will increase your heart rate without making you lose muscle mass.

[TheNerdKing]

So I made it to running 1km with ease. I decided that this was boring as shit and that I couldn't stand the idea of this much steady state cardio.

So now that I have a "cardio base" I am switching to interval running.

This was always the plan but I am doing it sooner rather than later.

Doing a 20seond on 10 second off interval.

Fast run for 20 seconds
Walk for 10 seconds

Current goal is to get to the point where I can do 10 such intervals.

Will see how it goes from there.

[jerryseinfeld]

8 intervals is a tabata, which according to the science is great for increasing aerobic and anaerobic cardio but i'm pretty sure the study advised against doing this unless you were in fairly good shape anyways, due to the strain it puts on the heat, which for a powerlifters physique may not be a great idea. do what i do when i need some help...look at rosstraining.com.

[JRT6]

Originally Posted by jerryseinfeld

...for a powerlifters physique may not be a great idea.

What do you mean by "powerlifters physique"?