u/Main-Sell-3267

Hi everyone, I am looking for advice on choosing between two training methods for my sub-threshold sessions: (1) treadmill vs (2) outdoor.

My main concern is that I live somewhere that's typically around 30°C / 70% humidity year round, and I'm finding a pretty significant difference between treadmill and outdoor sessions.

For example, here is a comparison of 2 sub-T sessions that I did this week just 2 days apart:

Treadmill: Air-conditioned gym (~20°C, 0% incline):

• 12 min reps @ 4:15/km: HR roughly 165 → 175
• RPE feels comfortably sub-threshold
• I doubt the speed calibration is significantly different from what is shown as cadence and stride length feels just about right compared to outdoors. The main difference is the cardiac drift is SO much lower and stable
• However, it does not replicate the same stimulus as running outdoors esp when racing

Outdoor: ~30°C/70% humidity:

• 5×6 min @ 4:16/km: HR roughly 170 → 185
• Same pace feels significantly harder, not to mention the reps are shorter
• Even slowing down / using 1% treadmill incline adjustments, the outdoor equivalent tends to push HR into the high 170s/low 180s

For context, my LTHR is ~184, max HR 200.

My question is would you recommend doing the majority of my sub-T sessions on the treadmill under controlled conditions, or should I run outdoors and simply slow the pace down until HR/RPE is equivalent?

Thank you.

Hi everyone, looking for some guidance on how I should structure my training and recommended workouts given limited access to equipment. I come mainly from a running background but I have been interested in strength training and building a stronger physique.

My main concern is ensuring that I can adequately recover and progress especially as balancing strength and running can get tricky. I also don't have a structured strength training program so I feel like I'm stagnating. As such, I would like to get some ideas on what workouts I can do and how to split my training to get better at both running and strength.

Thank you.

Background:

1. Current Fitness:
   1. Run:
      1. 5K PB of 19:05 min
      2. 2.4K PB of 8:23 min
   2. Strength:
      1. 18kg each hand x 12 reps of Dumbbell chest press
      2. 12-14 kg each hand x 12 reps of bicep curl
      3. 10-14 strict pull ups
2. Running Goals: sub-19 5K, sub-40 10K, sub-1:30 HM
3. Strength Goals: Lean and Muscular (Athletic and Aesthetic) without being bulky and compromising my run
4. Runs: 6 times per week (60-70 km/week) - 2 quality sessions, rest are easy
5. Strength - 2 sessions per week (upper body; will try adding 1 leg day per week moving forward)

Current weekly schedule:

• Mon: Quality run (intervals or threshold)
• Tue: Easy run
• Wed: Easy run + Strength
• Thu: Easy run
• Fri: Long run + threshold
• Sat: Strength
• Sun: Easy run

Limited gym equipment:

• Dumbbells ranging from 2-20 kg
• 24 kg kettlebell
• Pull-up bar

Current Strength session:

• Bicep: 2 x max rep (10-12 reps) bicep curl (12kg dumbbells each hand)
• Chest: 2 x max rep (10-12 reps) dumbbell chest press (16-18kg dumbbells each hand)
• Shoulders: 2 x 12 reps of dumbbell lateral raises (8kg each)
• Tricep: 2 x 12 reps of single-arm Dumbbell Bent-Over Row (16 kg)