Rotation of Exercises and Running

Okay my first concern in a workout plan is order of which to do things. Should I rotate or always do things in the same order. Say I do Pull-ups first one day then maybe my arms will be dead before I get to my Planche progression. Likewise the alternative. So do you all suggest rotating activities or always the same order? I also have been combining exercises so if I do Planche, I would do maybe sit-ups after, then Handstands.... basically something in between that gives my wrists a break.

Also with Running I want to be able to run 3 miles with ease. Should this be done before my workout? Incorporated into the workout? Done after the workout? Or done a few hours apart entirely?

Cycling exercises/routines is a good thing, working handstands along with planche is a lot of shoulder work, but it's more than doable. Personally I would run before I work out, and wait a rest a bit do some light stretching, along with running cycle that as well, spring, run distance try to work on your mile and get a constant time within 6:00-6:30, that's what I did and had a constant time of 23 minutes on my 3 mile, lots of work though.

My Personal Preferred Running Schedule

As I have gotten older, I have found that I feel much better if I get at least a minimum of running and other cardio work in. My runs are not long (20-30 min) and I prefer to combine that with an additional hilly bike ride of about 30-40 min. that I do prior to the run. Like the rest of you however, I am also quite busy and it can be challenging to find enough time to run on top of everything else.

The following running schedule is one that I have found works quite well on even my hectic schedule:

Week 1: Run Mon, Fri

Week 2: Run Tue, Thu

Note that recovery is maximized; this applies in both the psychological as well as the physiological sense. Most running days are followed by three days of non-running. The exception is from Tue to Thu in week 2 where there is only one day off between.

Decent running performances can be attained on a surprisingly small volume of training. Just a few years back, I was running about 6:30 miles with a training program of only 2 running days a week (usually light 3 mile runs) supplemented by 3 days a week of bike riding a fairly vigorous 12 miles per riding day (6 miles to the work and 6 miles back).

Yours in Fitness,

Coach Sommer

I generally ride a bike to the gym 5 and a half miles and can have a decent workout. However, if the mileage goes up or it becomes fairly intense due to wind and heat, my workouts have suffered greatly in how much intensity and output I could manage.

In other words, don't run before your workout if you're gonna run any distance. That's old bodybuilding advice of don't burn do endurance before strength.

Afterwards, sure or possibly seperately. 15-30 minutes of running workouts shouldn't take much time even with a bit of a warmup and cooldown included.