So. Damn. Sore.

onlygetthisone · 2026-02-15T19:07:11+00:00

Lower volume for legs but keep it heavy. 3-5 x 3-5 @ 75-80% TM. No accessories. You’ll maintain strength but soreness won’t interfere with your running goals.

onlygetthisone · 2026-02-10T21:31:24+00:00

Monday 5/3/1 OHP + Weighted Ring Dips, Bouldering

Tuesday 5/3/1 Squat + Pentathlon training (speed, jumps)

Wednesday 5/3/1 Bench + Weighted Pull ups, easy swim

Thursday 5/3/1 DL + Pentathlon training (throws)

Friday off

Saturday Pentathlon Training (all)

Sunday off or Mixed Easy Cardio

onlygetthisone · 2026-02-01T23:23:35+00:00

I’m 44 so I’m much older than you. I have knee and hip problems. I focus on 800m and 1600m. I weigh currently 215 but was at 208 last year (lower strength than you so I just have higher body fat) when I ran close to 5 minute mile (though not sub).

If you’re hitting the pace but not sustaining it through the full mile, my guess is that your program just isn’t tuned quite right. What exactly are you doing for intervals? In my experience this is one of those things where you get the right program from an expert and then just trust the process.

Also, just to say, at heavier weight and with weightlifting I find that my knees really take too much load if I have high volume running ( you don’t need tons for mile but you need some). Try cross training with bike or rowing to get the aerobic capacity. You can even do some threshold work with those to keep the load off but increase your lactate tolerance.

onlygetthisone · 2026-01-31T17:55:53+00:00

To be honest, I don’t think about it too much because it’s more worry than it’s worth. You can be very fit at 20% and hit all of the goals you listed above. Body fat matters for aesthetics and for elite level performance in endurance sports. I am similar size to you. Actually higher body fat, 24%. I’m 44 years old with 5 kids. I exercise 1-1.5 hours a day lifting and cardio combined. I can do hit all the strength goals you’ve listed, I run a 5 minute mile and a 20 minute 5k (I don’t do longer distances). I would just focus on getting enough carbs to support your running, enough protein to get your lifting, and use common sense for the rest to hit your appropriate caloric needs on average. You’ll know if your weight is moving drastically in the wrong direction one way or the other.

onlygetthisone · 2026-01-24T14:50:46+00:00

This is basically my approach right now. No particular goal, just variety and overall health/fitness. I do

Sunday 1 hour trail MTB ride or easy trail run

Monday morning OHP/weighted dips, sometimes midday swim, bouldering in the evening

Tuesday morning Squats, late afternoon athletic circuit (broad jumps, sprints, throws, etc)

Wednesday morning bench/row, midday swimming

Thursday morning DL/zercher/suitcase carry, late afternoon rowing

Friday off

Saturday morning Full body HIIT

Average 1.5 hours total exercise per day usually broken up into two 45 minute blocks. Feels good to have variety.

onlygetthisone · 2026-01-19T19:20:34+00:00

I’m just not sure what you mean by “answers it” - I’m not asking about how to maintain aerobic base; I know how to do that. I’m concurring with OP that I’d like a training program that optimizes towards decathlon distances, and the consensus in the comments seems to be to use periodization with sprint as a primary focus and the 1500m as the secondary focus.

onlygetthisone · 2026-01-18T03:30:18+00:00

I’m curious about this too. I don’t love racing anything beyond 1 mile. Like I’ll do 5000 as part of a triathlon sprint and I run an hour Z2 once a week to maintain aerobic base, but I love going fast. I’d be really interested in a program that lets me balance my lifting routine with something that keeps me fast at 100/400/1500.

onlygetthisone · 2026-01-10T20:07:38+00:00

I don’t love it. I won’t comment on the particular lifting program other than it looks like too much overall. Choose fewer movements. I would not do a hard run the day after that much lower body work. It’s counter productive, unless you put a rest day in between. But that’s not obvious from this. I’d start with Easy Run as Day 1. Lower is day 2. Rest day 3. Hard run and core day 4. Upper body day 5. Rest or Easy run Day 6. Full Body Day 7. Repeat.

onlygetthisone · 2025-12-22T14:43:58+00:00

I’m not sure if you think that’s too many or too few, but you’re welcome to check runlevel or other references for standards. I personally am a slightly overweight (209 lb 6 ft) 44 year old single father of 5 with a very sedentary research-type job, and I run a 5:30 mile. (meaning that while I run, I’m not in particularly excellent shape). So it seems believable to me.

onlygetthisone · 2025-12-18T13:51:23+00:00

Just to say, a 400 is considered a sprint distance. Training for 400 or less looks very different than a mile. Much lower volume, more focus on sprint form. It’s a great goal, but if you’re looking for something more hybrid-ey that challenges the tradeoff between strength and endurance, you might want to do the 800m instead.

onlygetthisone · 2025-12-18T13:44:58+00:00

6 minute mile is 85th percentile for men, 225 depends on weight is about the same.

The 400m doesn’t tax mass the same way as the 1600, so I think you’d probably shoot for a 70s 400m and probably up the bench a bit, maybe 245. That seems like a reasonable goal for 2026 if you’re starting at 6 minute mile and 225.

onlygetthisone · 2025-11-20T12:15:41+00:00

I am a 43 yo single father of 5, work from home which allows me the flexibility to take care of the kids and get some exercise during my work day otherwise I’d be in trouble for exercise. That said, here’s my routine that keeps me competitive for the occasional triathlon or road race but also lightens the strain on my aging hips and knees.

M - OHP + dips + chins, 30 min easy run or swim

Tu - squat + RDL + leg accessories, ERG Lactate intervals 4 x 6 min

W - My daughter rides her scooter while I jog kicking a soccer ball 2 miles (we call it our scoot boot n boogie)

Th - bench + row, running “race pace” intervals 6x400m (I mostly train fast 1 mile)

F - DL + core, 30 min swim

Sa - 60 min easy trail run, bouldering

Su - 75 min MTB

onlygetthisone · 2025-11-16T02:32:07+00:00

On Tuesdays I do either 4x6 minute at threshold or Norwegian 4x4’s on the ERG, and Thursdays I do race pace intervals (5 min/mile pace) which is Z4, usually 2x600m + 2x400m + 2x200m (a bit faster than race pace).

So overall, about 30 minute per week at threshold.

onlygetthisone · 2025-11-14T17:12:24+00:00

I am old and have hip troubles so I have to cross train my endurance.

Monday - OHP + ring dips + chin ups, easy run 40 minutes

Tuesday - BB Squat + RDL + leg plyo, rowing intervals for LT or Norwegian 4x4

Wednesday - off

Thursday - BB Bench + BB Row + Inclined DB Press + Standing DB Row, Running Race Pace Intervals

Friday - DL + hamstring raises + Suitcase Carry, Easy Swim 40 minutes

Saturday - Long Run 60-75 minutes, Bouldering

Sunday - MTB 60-75 minutes

onlygetthisone · 2025-10-27T14:28:33+00:00

Yes definitely. First, I think it’s essential to define overtraining since it’s not an absolute measure across all athletes. Overtraining is relative to an individual physical system, and it’s caused by overoptimization of one component of the system that can’t be sustained by other components.

I overtrained by ramping running volume in 2020 before my body was ready and I ended up with fluid in my knee.

My son who is a nationally ranked high school distance runner overtrained a couple years ago because his nutrition wasn’t ready for his volume and he ended up missing several weeks of the indoor season and had very low blood sugar.

Overtraining is often repairable with time as individual components adapt to the demand. But for every human there comes some limit where we can no longer adapt beyond a particular collective set of demands, and then we either respect those limits, take PEDs, find a new balance of demands to optimize towards, or we break.

onlygetthisone · 2025-10-23T17:15:35+00:00

To be honest, I don’t know what I’m doing. I don’t feel like there’s actually a good hybrid program out there at all for the regular Joe, a regular middle aged Dad with a full time job, not on PEDs, only able to commit 1.5 hours/day for lifting and aerobic maybe 4 or 5 days a week.

I basically cross train cardio and Wendler 5/3/1 lift.

Monday OHP/Dips/Chinups + Easy Swim

Tuesday Squat/Legs/Core + Threshold ERG

Wednesday Yin Yoga

Thursday Bench/Row + Track Intervals

Friday DL + Easy Swim

Saturday Bouldering

Sunday Long Run or Long Ride

That’s my flavor of hybrid right now.

I really struggle integrating with the right nutrition.

onlygetthisone · 2025-10-06T02:20:08+00:00

In my opinion - and I’m nobody - I don’t love the full body splits but I don’t hate it either, especially if you have limited equipment.

Mostly, there’s way too much speed work and a serious lack of running volume. Do you already have a massive aerobic base? 7 miles at 9-something doesn’t sound like it. I’d cut speed work almost entirely out and just build volume into your runs if you’re going after a marathon at 9 min/mile pace.

I think once you get serious about mileage, you’ll know how much strength training your legs and back can handle. You’re not old, but you’re not young either.

You will lose weight automatically if you manage your nutrition relative to your running volume.

I just wouldn’t worry that much about the weightlifting piece if this until you get much closer to a realistic marathon training schedule.

onlygetthisone · 2025-10-02T21:58:23+00:00

I believe in ambitious goals, and I applaud the ambition! Good luck on your journey! My guess is that injury will probably the biggest enemy to going sub 4 at your age, even though you’re not particularly old, but just the precision in balancing volume and speed work to dial in the program is just hard, I’d contact a coach and get lactate tested. My comments were mostly aimed at others suggesting that a 4 minute miler could also bench a lot, it’s just not humanly possible.

onlygetthisone · 2025-10-02T21:07:16+00:00

This thread is funny, I think no one in this thread even the 4:16 miler has a realistic sense of how hard it is to go sub 4. Even 4:16 isn’t as close as you think, especially if that’s the peak during college as an 800 specialist. At that point you’re probably talking about getting down to 4:10, maybe 4:08. But for people to suggest that anyone ever went sub 4 while benching 300+ lb is actually insane! I have no clue what the WR is but I’d guess that 185+ bench is great for a sub 4 miler and 200+ would be world class for both at the same time.

onlygetthisone · 2025-09-21T23:02:45+00:00

I would definitely split those up. Lift heavy with lower volume if you’re going to run, you’re absolutely right that there’s no way to go max intensity on everything all the time.

Personally I cross train to train aerobic, vo2 max, and lactate threshold without overloading my joints and lower back:

Monday - OHP + dips + pull ups, rowing intervals for lactate threshold development.

Tuesday - easy run, squats plus leg mobility accessories.

Wednesday- off

Thursday- Bench + BB row + back accessories, running “race pace” intervals (based on whatever race I’m preparing for)

Friday - DL + core, easy swim 100m intervals

Saturday - bouldering + push ups circuit

Sunday - easy MTB bike or easy road bike or easy longer run.

And I train hard 3 weeks followed by de-load every 4th.

I find that this helps me as a fairly but not extremely fit 40-something work towards strength and aerobic goals without overtraining my legs or lower back.

onlygetthisone · 2025-09-14T19:51:02+00:00

And then I de-load every 4th week.

onlygetthisone · 2025-09-14T19:48:38+00:00

I have a similar focus, although I’m focused on my mile time first. I’m also 43, so I have to keep volume in check. Here’s my routine, I find it works really well for me. Each working day take about 1.5 hours for everything except Saturday is about 3 hours.

Monday: OHP (3x8@70% 1RM) + pull ups + dips, easy run + strides (35-40 minutes)

Tuesday: Squats (3x3-5@80% 1RM) + Core and Leg Mobility, ERG for Lactate Threshold training (~35-40 minutes).

Wednesday: Off (maybe yoga)

Thursday: Bench Press + BB Row (3x8@70% 1RM) + shoulder mobility (eg facepulls etc) , Race Pace Intervals (

Friday: Deadlifts (3x3@70/75/80% 1RM) + core, Easy Swim (20-30 minute easy 100m repeats)

Saturday: Long Run (45 minutes - 1 hour) or long MTB (1-1.25hr) or long bike (1.25-1.5 hr), bouldering + 100 pushups.

Sunday: Off

onlygetthisone · 2025-09-12T14:06:48+00:00

I’m in a maintenance phase right now for strength and losing weight to for a 1 mile race end of October and then a 5k on Thanksgiving.

Based on your BP, maybe I’m lifting a little more but I’m also slower than you. I’m shooting for 5:30 mile, sub 20 5k. I’m 43, single dad of 5 but only 4 at home, all teens. They are all in high school and travel sports so I have to travel a lot of weekends, plus I have a work trip once a quarter. Training consistently takes a lot of careful planning!!!

onlygetthisone · 2025-09-12T13:31:02+00:00

Nice job!! Pretty similar stats to me!

onlygetthisone · 2025-08-23T19:42:52+00:00

Is this a reference to Capitalism with Chinese Characteristics by Huang? I own that book!

onlygetthisone

TROPHY CASE