4DS + Jogging Rotation

[cheval]

I just got the 4DS dvds and decided to start a rotation on Saturday night. The first 4 weeks pretty much follow the November rotation Cathe posted. However, I also want to do some training to do a 5k on New Year's Day. I got a schedule from Runner's World's Smart Coach and tried to merge the two into one killer December. I have to have Fridays off from exercise. Absolutely no time.

Is this too much? Will I have the energy to do a NYD 5k??

Thanks,
April


Nov 24 - 30
Saturday Night - High Intensity Step/Chest & Back
Sunday - Kickbox/Legs & Core
Monday - Walk/Jog intervals for 2 miles + Stretch Max Segment
Tuesday - Low Intensity Step/Shoulders, Calves & Core
Wednesday - Boot Camp/Biceps & Triceps
Thursday - Walk/Jog intervals for 2 miles
Friday - Off

Dec 1 - 7 (Do Weights First Premixes)
Saturday Night - High Intensity Step/Chest & Back
Sunday - Off
Monday - KBX Warm up + KBX Legs + Walk/Jog intervals for 2 miles + KBX Core
Tuesday - Walk/Jog intervals for 2 miles + Stretch Max Segment
Wednesday - Low Intensity Step/Shoulders, Calves & Core
Thursday - Boot Camp/Biceps & Triceps + Walk/Jog intervals for 2 miles
Friday - Off


Dec 8 - 14
Saturday Night - Walk/Jog Intervals for 3 miles
Sunday - High Intensity Step/Chest & Back
Monday - Walk/Jog intervals for 2 miles + KBX Legs & Core
Tuesday - Low Intensity Step/Shoulders, Calves & Core
Wednesday - Boot Camp/Biceps & Triceps
Thursday - Walk/Jog intervals for 3 miles + Stretch Max Segment
Friday - Off

Dec 15 - 21 (Do Weights First Premixes)
Saturday Night - Drill Max Premix # 4 Cardio Leg Blast
Sunday - Walk/Jog intervals for 4 miles
Monday - High Intensity Step/Chest & Back
Tuesday - KBX Warm up + KBX Legs + Walk/Jog intervals for 2 miles + KBX Core
Wednesday Low Intensity Step/Shoulders, Calves & Core
Thursday - Boot Camp/Biceps & Triceps + Walk/Jog intervals for 3 miles
Friday - Off

Dec 22 - 27
Saturday Night - Off
Sunday - Walk/Jog intervals 5 miles
Monday - Off
Tuesday- Walk/Jog intervals 2 miles
Wednesday - Off
Thursday - 5 miles, 1.5 miles wu, 3x0.5 miles sprint, 0.25 miles recovery; 1.25 miles cd

 

[kariev]

i think your rotation looks great. you split your running nicely with the 4DS. You will just have to see how you feel doing this rotation. if you start to feel runned down or if your running times are increasing I would suggest replaceing some of the cardios from the 4DS with runs and having some just pure weight days that way you are still getting your run training in for your race. good luck

 

[cheval]

Thanks for the feedback. That's a good idea to replace the 4DS cardio with runs if I need to. Kinda like I did with Kickbox. I don't care for kickboxing, so replaced that cardio with a run, except tomorrow. I figure I can at least give it a look see.

I started tonight with HIS. I'll see how it goes.

Thanks,
April