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Couch to 5K
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How often to visit the gym?

So I am currently training for a 10K in April and wanted to start some gym work to strengthen my legs.

I have been given a programme at the gym, including work on my arms, core etc.

I am generally running every other day, allowing for a days rest. Obviously I don’t go to the gym on the run rest days but how should I be alternating my gym, running frequency?

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Why do you not go to the gym on run rest days? That would be the perfect time to go, surely?

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Is it it ok to do gym work on my legs on rest days? Surely they wouldn’t be rest days then?

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As long as it is non impact exercise, perfect.

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Same here., I just got a gifted gym pass and am clutching my first ever exercise sheet. So exciting 😬

I plan to go there on my non-run days. If I can’t, I do exercises at home, eg yoga. You can dance in the front room it all counts 😃Cycling, walking, swimming. It’s all good

The gym chap says I need to do minimum of two gym sessions a week on the plan he has given me. He has given me some work to do at home too to maintain flexibility.

Oh I meant to ask Rig, my plan includes “overhead press”. Is that weightlifting? 😁 💪

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Oh yes. That's proper weightlifting. Classic barbell over your head.

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I think I’m going to like that, I have a sheet of strangely named exercises. I’m googling my way down the list 😁 I know a deadlift so far. The guy likes floor work Over machines so I think it’s going to be good. Planks, squats, dumbbell step ups (no idea)

My plan is to get me strong for long distance running so I can run well rather than just get round as i did last time.

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Deadlifts and squats are weightlifting. So are dumbbell step-ups - you hold a dumbbell in each hand and step up onto a box or step or whatever, then step down again. Very good leg builder.

Everyone should be lifting weights.

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run rest days is fine but speak to the instructors and advise that you run every other day and want tp strengthen your leg muscles for running

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You can do leg strengthening exercises at home too!!

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When I started C25K I was doing in the gym before my workout (including leg and core work). However, as the runs got longer I switched my gym workout to the rest days. So I now try to alternate the two: run 1 day, gym workout or class the next. Everything in the gym I do is non-impact, but do lots of strengthening stuff and core work: Cross trainer, leg presses, leg curls, leg extensions, squats, lunges, step ups and weighted step ups, cross trainer, static bike, and a whole load of arm stuff and abs stuff. Sometimes I swim, and once a week I do a kettle bell class.

It can get a bit addictive if you're not careful, so I do make sure I have complete days off too.

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Sounds brill Razz. Weighted step up is on my list. never done one except for on the plot when I stand on my step-up while holding a hedge cutter. Same principle I guess. I’ve got a leg crossover too, whatever that is. I’ll soon find out 😃

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