Rotation Help 4DS w/ Running

[chealey]

I need your help....I just finished training and completed my first 10k run! I was running at least 4 days a week with 2 little weight training. I have purchase the 4DS DVD and want to incorporate this program without regressing in my running gains. What would be a rotation that would best utilize 4DS and running? I work best with a set schedule..

Thanks so much for your time!

 

[lainiefig]

Here's a rotation I put together before that's based on Cathe's Nov. '07 rotation but I added in more cardio:

Week 1
DAY 1 Higher Intensity Step plus Chest & Back
DAY 2 Kickbox plus Legs & Core
DAY 3 Jog or Bike for 30-60 minutes
DAY 4 Lower Intensity Step plus Shoulders, Calves, & Core
DAY 5 Boot Camp plus Biceps, Triceps
DAY 6 Long walk or other easygoing cardio
DAY 7 Rest

Week 2
DAY 1 Higher Intensity Step plus Chest & Back
DAY 2 Jog or Bike for 30-60 minutes
DAY 3 Kickbox plus Legs & Core
DAY 4 Long walk or other easygoing cardio
DAY 5 Lower Intensity Step plus Shoulders, Calves, & Core
DAY 6 Rest
DAY 7 Boot Camp plus Biceps, Triceps

Week 3
DAY 1 Jog or Bike for 30-60 minutes
DAY 2 Higher Intensity Step plus Chest & Back
DAY 3 Kickbox plus Legs & Core
DAY 4 Lower Intensity Step plus Shoulders, Calves, & Core
DAY 5 Boot Camp plus Biceps, Triceps
DAY 6 Long walk or other easygoing cardio
DAY 7 Rest

Week 4
DAY 1 Slow & Heavy Legs
DAY 2 Rest
DAY 3 Higher Intensity Step plus Chest & Back
DAY 4 Kickbox plus Legs & Core
DAY 5 Long walk or other easygoing cardio
DAY 6 Lower Intensity Step plus Shoulders, Calves, & Core
DAY 7 Boot Camp plus Biceps, Triceps

Maybe you could do something similar but on the days I wrote "long walk or other easygoing cardio" you could go ahead and run on those, too. I'm not sure when else you could work in runs with this particular rotation. Another thought is not to schedule it in weekly steps but more like this:

DAY 1 Higher Intensity Step plus Chest & Back
DAY 2 Run
DAY 3 Kickbox plus Legs & Core
DAY 4 Run
DAY 5 Lower Intensity Step plus Shoulders, Calves, & Core
DAY 6 Run
DAY 7 Boot Camp plus Biceps, Triceps
Day 8 Run
DAY 9 Long walk or other easygoing cardio
DAY 10 Rest

DAY 11 Repeat. Or rest another day and then repeat. It's a bit spread out but I'll bet your legs will get plenty of work that way, at least.

I have a whole list of sort of random rotations on my website, several of which incorporate the 4DS series. You can download it here: http://web.mac.com/lainiefig/iWeb/Site/Exercise/Exercise.html Click on the first one that says "Workout Rotation Ideas" to download.

HTH.

[font face="comic sans ms" font color=purple]***Lainie***
fitness blog: http://fitnessfig.blogspot.com
dream blog: http://dreamerfig.blogspot.com
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If you want to give God a good laugh, tell Her your plans.[/f]

 

[chealey]

Thank you so much for your input!