Help me plan my exercise routine please

[Donatella]

I'm in the process of losing a lot of weight, and as I do so I am trying to improve my fitness. I did C25K from Jan and can now run 5K in about 45 mins, I've been running 3 times per week since I finished it (not always a full 5K as I don't have time, but at least 25 mins or so, with a 4.5-5K once a week). I've also just started an outdoor boot camp class which I enjoy and want to keep doing as it is working different muscles to the running, and ones I really need to work on (abs in particular, mine are non-existent!). And now that the pools are about to open I want to start swimming again - I'm a good swimmer and even when I have low fitness levels can easily swim 1k in about 30-40mins.

What I need help with is working out what is a reasonable weekly exercise routine that will keep improving my fitness levels without leaving me burnt out. I'm keen to keep improving my running but can't see how to fit in 3 runs a week alongside the other things. Would running once a week be enough if I am also doing other exercise? Would I be crazy to consider other exercise on days I am also running?

Specifics - I work 4-5 days a week, Monday is usually 8.30-4.30, Tues-Thurs 8.30-6.30, then I generally have Fridays off and then often work one day at the weekend, usually 8.30-4.30 but can be longer. Boot camp is Monday evening and Friday morning (there are other days but they either don't fit in with work or are too early in the morning fo my liking!). Evening swimming is only available on Mondays (clashes with bboot camp) and Thursdays, although I could also go on Fri-Sun day time if I am off.

My current thinking is
Mon - boot camp
Tues - rest day
Weds - rest day (no time to fit anything in anyway as I also have my slimming world class)
Thurs - swimming
Fri - boot camp
Sat - swimming or run depending on work
Sun - swimming or run (opposite to what I will have done on the Sat).

Does that sound feasible? Is it enough running to keep up my running fitness? The other options are to do something else on a Friday as well as the boot camp, to run on Thursdays instead of swimming, or to do a short run Thurs am and then swim in the evening.

If you can get hold of some kettlebells or weights you could do a 20 mins session on the Wed, work out a session of different lifts, squats, sit ups etc. So not cardio but toning. You could fit that in anytime because it doesn't make you sweaty really, so no need to shower and do hair and you don't even have to be in full spots kit. I find it's those things that put me off doing more exercise because I have to factor in all that stuff, so finding the weights based stuff was great.. Definitely changed my shape more than the actual weight loss would suggest.

Seems like a good well rounded exercise plan, although your running is just one day so will be more of a cardio activity within that programme. You'll find as your fitness improves you'll be able to do more/do 2 activities in a day, so for now I'd go with whatever you think you'll be able to do, frequently enough to get the results you want. Personally I'd factor in a weekly deep stretch using a yoga or Pilates YouTube, plus a shorter one a couple of times a week. Regular stretching is sorely undervalued by most people I know who exercise, but it is invaluable in preventing injury, and increases your stamina. I'd factor that in while you're planning your week.

If you have a mandatory rest day on weds due to your existing commitments, could you not have Tuesday as another run/home workout or yoga day?

Well done on your c25K

Doing some weights at home is a good idea for the Fridays I can't get to boot camp, thanks, but I don't think it will work on Wednesdays unfortunately, I tend to be rushing in from work just in time for SW, then need to eat dinner and that all takes until about 8pm, by which time I'm done for the evening! No time to do much before work either, I'm not an early riser and struggle as it is to get out of the house on time.

I've also realised that running Thurs am won't work as I am about to change my role which means being in the office for 8.30 rather than starting from home at 8.30, cutting down the amount of time I have available in the mornings.

I would put a stretch / gentle yoga session in one day - you are working your muscles hard and you could find you need to release some of that tightness.

With the running you could perhaps think about doing short effort sessions (hills, intervals etc) as a short warm up and intense effort / recovery will help build speed and stamina. Don’t forget things like a walk at lunchtime too - even 20 minutes brisk walking will makeca difference and doesn’t feel like exercise.

The other thought is why not try and do some early morning ‘fasted’ runs which will leave your evenings free. I hate mornings but on a Monday and Wednesday haul myself out of bed and go straight out for a run or effort session of 30-45 minutes. It gets easier, and means it doesn’t eat into my normal working day.

I wouldn’t bother with a stretching day... academics in physiotherapy/sports medicine fields have pretty much proved it’s snake oil.

I’d do what you enjoy. I’ve run every day (literally every day) for donkeys, when restrictions are lifted lll have a swim once a week as well.
Regarding fitting it in its very easy WFH but previously I used to run scenic laps of the industrial estate I worked in or head out to the countryside with a headtorch after work (always with a friend).

One run mixed with other exercise is fine.

I lost my mojo in the winter and only ran once or twice a week with nothing else and it was easy enough to pick a better routine back up from a 5 mile run per week.

Gentle exercise like swimming and yoga can be combined with other exercise or used as active rest.

If you're doing other things and loosing weight i think you'll be fine on one or two runs a week. I've run marathons off one or two runs a week with gym work on the other days! Can you walk or run to / from any of these activities or go out at lunchtime from work?

Your run needs to involve interval training. Like, if you run on a street, lamp post to lamp post, one really fast one, one gentle one. Or up and down a hill, two lots of 15 min for example.
I never lost any weight with running, only when I started doing weights did it start shifting.

You need to do a bit pretty much every day, with one rest day.

Thanks all. I'm not really looking for the exercise as weight loss, more to improve my fitness, with the weight loss coming from the changes I have made to my eating habits. I have been doing some yoga via you tube occasionally so could fit that in from time to time, and am also trying to cycle for local journeys (including to and from my boot camp) so that should help. My shorter runs I'm looking to do as interval runs, I've found a C25K follow on podcast which is a 16min interval run to improve speed so I will probably do that once a week with a longer run once a week as well.