Combining Running with P90X
Running is one of the most popular forms of exercise in the world, and combined with one of the most proven and successful workout programs out there, such as P90X, it could be a game changer for any type of runner. This post is to help you create a program that gives you the benefits of P90X without compromising your ability to set your PR (personal record) in your local marathon and even your next obstacle course race and/or fun mud run.
Keep in mind, P90X is not training for running, but if you play your cards right and strategize correctly, it will help your running improve.
What is your type of running?
There are different types of runs and distances. This post will be geared towards the 10K to marathon running distances since the training can be very similar. This post is not intended to tell you what to do with your running, but to help you structure P90X around your current workout schedule.
The Perfect Schedule for a Perfect World
Having an off season is crucial for any athlete. Trust me because I've done this all wrong before with my obstacle course racing, which hardly has an off-season. I continued to train hard every month whilst running competitive. And while I did well for a few months, my performance eventually diminished because of the lack of proper recovery and of course, over-training. Most runners do P90X during their off-season with very little to no running at all. From there, it goes to early season run training with doing the maintenance schedule for P90X. As it gets closer to race season, you'd run into the phase where it would be mostly running and less P90X, then the final phase of just running. But for most athletes, it doesn't happen that way because of "life". This post is mostly about trying to look and feel good, and staying fit (for the beach or a wedding) while still trying to PR for an upcoming race.
Foundation
This is very important. As for anything in life, don't start something that you can't finish. For the most part, you've already started running. So structuring P90X into your running regime is part of your foundation. It's only recommended that you only begin the program if you can structure it properly. If it's to close to the time where you have a race coming up, it's best to wait and do P90X afterwards.
Periodization
Your run training should follow a similar approach to P90X as it should be laid out in phases. For the most part, your running should target your weaknesses well before your scheduled objectives, and then bring your strengths into form close to race time. Unlike the normal P90X schedule, which is highly recommended that you do once you have the time, the schedule below will sacrifice some of the ultimate goals of the Classic P90X in order for you to adapt more quickly and leave you with a lot more energy for the higher volume or running you'll be doing later in the program.
Recovery
The schedule below can get pretty intense depending on your level of fitness. Over-training can cause injury and set you back a few months, so always listen to your body and if it gets too tough, just take a step back or modify it to suit your level of fitness. I know how easy it is to go all hard core, but keep your ego down, and be smart while you're training. You can always go beast mode at the race =)
Putting it all together
The schedule below is just one schedule of many. You may need to adjust it to your schedule. Keep in mind that when you are run training, your speed will most likely decrease because you are creating muscle breakdown in order to improve your capacity to run faster later. This means that you may be a lot slower in the program, but that will all change once you recover and convert your new strength into running speed, you'll be faster.
The Schedule: (please note that you can intermix the P90X Classic workouts with similar X2 and X3)
BLOCK 1 (Weeks 1 - 3)
Day 1: Chest & Back and Ab Ripper X
Day 2: Plyometrics
Day 3: Shoulders & Arms and Ab Ripper X
Day 4: Yoga X
Day 5: Legs & Back and Ab Ripper X
Day 6: Kenpo X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: No running in the first block is by design. For aerobic work, keep your heart rate way below threshold.
RECOVERY/TRANSITION WEEK
Day 1: Core Synergistics
Day 2: Plyometrics
Day 3: Yoga X
Day 4: Legs & Back
Day 5: Core Synergistics
Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: Not a traditional recovery week. An endurance athlete tends to have a different base and should be stressed differently. While the intensity of the first month should be high, the volume is low compared to how much many people run.
BLOCK 2 (Weeks 5-7)
Day 1: Chest, Shoulders & Triceps, Ab Ripper X, and easy run
Day 2: Plyometrics
Day 3: Back & Biceps, Ab Ripper X, and easy run
Day 4: Yoga X
Day 5: Legs & Back and Ab Ripper X
Day 6: Long run and X Stretch
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: The easy runs should be aerobic. The longer run can have some amount of tempo intervals, but should still be considered base mileage.
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RECOVERY/TRANSITION WEEK
Day 1: Core Synergistics
Day 2: Easy run and X Stretch
Day 3: Yoga X
Day 4: Easy run and X Stretch
Day 5: Core Synergistics
Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: This should feel like a true recovery week.
BLOCK 3 (Weeks 9 and 11)
Day 1: Chest & Back, Ab Ripper X, and run workout
Day 2: Plyometrics and recovery run
Day 3: Shoulders & Arms, Ab Ripper X, and run workout
Day 4: Yoga X
Day 5: Legs & Back, Ab Ripper X, and recovery run
Day 6: Run workout and X Stretch
Day 7: Rest and/or X Stretch
BLOCK 3 (Weeks 10 and 12)
Day 1: Core Synergistics and run workout
Day 2: Cardio X and run workout
Day 3: Ab Ripper X and run workout
Day 4: Yoga X and run workout
Day 5: Legs & Back and Ab Ripper X
Day 6: Run workout and X Stretch
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: “Run workout” denotes whatever your coach or your own running dictates. It doesn’t necessarily mean a hard running workout. “Easy run” means subthreshold throughout. This should be followed with a true recovery period of yoga, stretching, and easy runs. Follow this with a rigorous running training block that ends with enough time so you can taper off for your event—usually 2 weeks.
P90X2 and P90X3 Options to replace P90X above:
Chest and Back
- P90X2 Chest, Back, Balance
- P90X3 the Challenge
Plyometrics
- P90X3 Triometrics
Shoulders and Arms
- P90X2 Shoulders and Arms
Yoga X
- P90X2 Yoga
- P90X3 Yoga
Core Synergistics
- P90X2 X2 Core
- P90X3 Total Synergistics
Legs and Back
- P90X2 Base and Back
Kenpo X
- P90X Cardio X
- P90X3 Warrior
Ab Ripper X
- P90X2 Ab Ripper
- P90X3 Ab Ripper
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