June 10, 2012 CoachJoshP

P90X and Running

Many P90X graduates embrace the health and fitness lifestyle and find other ways to challenge themselves and improve.

I experienced this first hand.  After doing P90X, I suddenly found myself interested in a more active lifestyle, and activities that presented physical challenges.  Running became a way for me to expand my fitness and motivated me to do things I never thought I would do.   A problem I soon faced though, was implementing a P90X and running schedule/routine.

P90X is a challenging program by itself, never mind adding additional exercise into the mix.  The two biggest concerns for me were recovery, and time.  I wanted to have a schedule that would allow enough recovery time and still allow me to make progress in strength, speed, stamina, and endurance.

The easiest way to add running is to follow the P90X Doubles version and substitute running for the Cardio X option.  This schedule will have you running on Day1, Day3, and Day5 resistance days.  Basically one workout in the A.M. and one workout in the P.M.  For example, wake up and run, then after work do P90X.  This schedule works great for beginner runners especially those using the Couch to 5K Program, since the days will match up perfectly.

P90X and Running Schedule Month 1

Week 1-3

Day1 – A.M. – Run / P.M.– Chest and Back, Ab Ripper

Day2 – Plyometrics

Day3 – A.M. – Run / P.M. – Shoulders and Arms, Ab Ripper

Day4 – Yoga X

Day5 – A.M. – Run / P.M. – Legs and Back, Ab Ripper

Day6 – Kenpo X

Day7 – Rest or X Stretch

 

Week 4 (Recovery Week)

Day1 – A.M. – Run / P.M. – Yoga X

Day2 – Core Synergistics

Day3 – A.M. – Run / P.M. – Kenpo X

Day4 – X Stretch

Day5 – A.M. – Run / P.M. –  Core Synergistics

Day6 – Yoga X

Day7 – Rest or X Stretch

P90X and Running Schedule Month 2

Week 5-7

Day1 – A.M. – Run / P.M. –  Chest Shoulders and Triceps, Ab Ripper X

Day2 – Plyometrics

Day3 – A.M. – Run / P.M. – Back and Biceps, Ab Ripper X

Day4 – Yoga X

Day5 – A.M. – Run / P.M. – Legs and Back, Ab Ripper X

Day6 – Kenpo X

Day7 – Rest or X Stretch

 

Week 8 (Recovery Week)

Day1 – A.M. -Run / P.M. – Yoga X

Day2 – Core Synergistics

Day3 – A.M. -Run/ P.M. – Kenpo X

Day4 – X Stretch

Day5 – A.M. -Run / P.M. – Core Synergistics

Day6 – Yoga X

Day7 – Rest or X Stretch

P90X and Running Schedule Month 3

Week 9 and 11 (same as month 1)

Day1 – A.M. -Run / P.M. – Chest and Back, Ab Ripper

Day2 – Plyometrics

Day3 – A.M. -Run / P.M. – Shoulders and Arms, Ab Ripper

Day4 – Yoga X

Day5 – A.M. -Run / P.M. – Legs and Back, Ab Ripper

Day6 – Kenpo X

Day7 – Rest or X Stretch

 

Week 10 and 12 (same as month 2)

Day1 – A.M. -Run / P.M. – Chest Shoulders and Triceps, Ab Ripper X

Day2 – Plyometrics

Day3 – A.M. -Run / P.M. – Back and Biceps, Ab Ripper X

Day4 – Yoga X

Day5 – A.M. -Run / P.M. – Legs and Back, Ab Ripper X

Day6 – Kenpo X

Day7 – Rest or X Stretch

 

Week 13 (Recovery Week)

Day1 – Yoga X

Day2 – Core Synergistics

Day3 – Kenpo X

Day4 – X Stretch

Day5 – Core Synergistics

Day6 – Yoga X

Day7 – Rest or X Stretch

 

Need motivation/guidance doing P90x and running? Make me you free coach today!

Comments (4)

  1. Sweet post here man! I not much of a runner myself but I just ran the other day and I could run for 45 mins straight without getting tired!

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