u/Final_Ganache_8915

Training for a 10k in November with practically 0 running experience.

Looking at changing it to a half mara if by October 10k is looking not too hard.

I’ve already been lifting on and off for 8 years, so I’m more concerned about my running leading up to the race but I also don’t want to lose a bunch of gains, especially because I’m in a large calorie deficit at the moment (i know gains will be lost regardless, but just want to minimise the effect as much as possible).

Going into a maintenance phase is non-negotiable, I’m too fat rn (in saying this I’m not a total fat kunt, I am fat but i do have a decent amount of muscle).

I’ve only just started running regularly for the last 2 weeks but only on treadmill as of now, I will be doing more outdoor runs from this Monday.

I also work 12.25 hour shifts (2 weeks days, 2 weeks nights) 9-10 days a fortnight and get shit sleep most days tbh, so I’ve got a lot of fatigue to manage and wanna ensure I can train consistently till race day.

Age - 23
Height - 6’3
Weight - 315lbs

Anyways based on all that^^^ does this split look alright? Is there anything you would change or modify?

My running plan/days is/are based off Runna.

Weeks A+B (Nights)
Monday - Intervals or Tempo
Tuesday - Legs
Wednesday - Push
Thursday - Easy Run
Friday - Pull
Saturday - Long Run
Sunday - Rest

Weeks C+D (Days)
Monday - Intervals or Tempo
Tuesday - Lower
Wednesday - Rest
Thursday - Easy Run
Friday - Upper
Saturday - Long Run
Sunday - Rest

Yo, so for context, to join my Response Team (essentially Riot Squad) at work, there are some fitness requirements, and there is one component I would like some advice on improving most efficiently.

The running component (must wear full riot PPE - boots, overalls, vest, helmet) consists of a 300m run (carrying a 1200mm riot shield). At the 300m mark, I must don a gas mask and continue another 150m (still holding the shield). At the 450m mark, I must perform 20 shield bunts against the assessor and then run another 50m.

The time limit is 4 minutes.

Now, I've gained a lot of weight recently, but I'm on the road to dropping it again coz I know being lighter will help in general, but currently sitting at 6'3.5 and around 145kgs/320lbs. I've been strength training more or less for the past 8 years and have had periods where I've introduced cardio to my training but nothing serious... so I'm not a total fat kunt but I'm defintely not by any means fit at my current weight.

I can currently run 500m in around 3 minutes (on a treadmill and with running shoes + comfy clothes), but I know that with full PPE, the shield, the gas mask, the shield bunts, and just running manually rather than having the belt under me, under a minute leeway is not enough.

I planned to add interval runs once a week, have a recovery run, and then have a long cardio effort (something other than running coz my feet can't hack long runs at the moment).

If this is the right move, what type of intervals should I be doing?

If this is the wrong move, then what type of training should I be doing?

Please give your boy some insight.

Hey, so I pinned 1ml of Sustanon 250 4 days ago (was planning a 30 week cycle at 250mg a week), but am now reconsidering the cycle during my cut due to high E2 concerns after being advised by fellow Redditors.

What I want to know now is... since the vial has been punctured once, how long will it be safe to use?

I don't think I'd consider starting it until at least 4 months from now.

For context, I'm 149kg, in 4 months time, I am expecting to at least be 130kg, which would hopefully substantially lessen E2 concerns.

Would it be better to finish the vial for another 9 weeks OR just chuck it out?

PLEASE don't flame me, I've just found it a bit difficult to find a lot of information on low dose cycles (and yes, I know Sus250 is not the most ideal form of testosterone).
So I'm planning to run Sustanon 250, 1ml a week (250mg a week) for 30 weeks whilst I cut (alongside Reta and CJC/Ipa [10 weeks], but these peptides are irrelevant to my question).

I started 4 days ago and am planning to run HCG for pretty much the whole time (I should have it by tomorrow or early next week) and for another 18-21 days after my last pin.

Do I need to be running a SERM after the Sus250 is cleared from my body, considering I'll be running HCG during and post-cycle?

Age: 24 (don't need comments on my age lol, this is a one-off thing anyways)
Height: 6'3-4
Weight: 330lbs/149kgs

2200-2500 Calories.
220g+ Protein.
Strength Training 5-6x a week.
Cardio 2-3x a week.

I've already dropped my weight down to 110, 120, and 130 kg multiple times before without any PEDs, so I know the natural struggle and grind.

Just feeling super fkn fat lol and tryna get back to 120 or below quick in these 30 weeks and then push naturally from there.

Advice would be appreciated. Roasting unappreciated. Thank you.