Introduction #
After signing up for a 5k race with my family in November I have realized I need a real training regimen. With my current ad-hoc training (~90 minutes a week, mix of cardio and weight) I can run 5km at a 10 minute per mile pace (31-minute total) but it leaves me with sore legs for a few days and is not a very good time for a 35 year old male.
Since there are many competing voices for how you should train and I can’t be bothered to sort through them all, I’ve decided to use Grok to come up with a 12-week training plan to meet my fitness goals. In addition to the training, Grok has provided a fat loss and nutrition diet plan, but I will not follow this as rigorously (information included here for reference)
Prompts #
Initial Prompt #
Is there a recommended workout routine for a 35 year old male wanting to both train for a 5k race and build muscle?
From this Grok came up with a 5-6 day a week workout schedule with long workout sessions going up to 90 minutes. Since I don’t have enough time to implement this, and it was greatly exceeding the run distances I have been doing for a few weeks (6.3 miles a week), I had to turn it down.
Update Prompts #
Your plan is far too aggressive, I’ve been doing 6.3 miles per week split across 3 days, and you have 4-6 miles in a single session right at the beginning. I’m also worried that 60-90 minute sessions are not feasible. Please tailor the plan accordingly
From here Grok had a revised plan but I wanted to update it with additional information:
- My 5k timing goal of 28 minutes (or less)
I want to build to a 28 minute 5k
- Secondary weight loss and strength building goals.
Current 5k time is 31 minutes, and I have 3 months to get to less than 28. The side goal is to reduce body fat and increase core and upper body strength
- Current body composition and concerns about calves/ankle stress
My current weight is around 170lbs and I’m 5'8". Running is causing some stress around my calves / ankle but no injuries so far.
At this point Grok had a solid plan that just needed a few more back and forths to adjust some things that felt too easy. In general, Grok gave a “Rate of Perceived Exertion” (RPE) to help me understand how hard the exercises should be.
The Workout Plan #
Day 1: Strength (Upper Body + Core) - 40-45 min #
Exercises:
- Dumbbell Bench Press: 4 sets of 10-12 reps (RPE 6-7)
- Lat Pulldown: 3 sets of 10-12 reps (RPE 6-7)
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Cable Woodchoppers (Core): 3 sets of 12 reps/side
- Plank with Shoulder Taps (Core): 3 sets of 45 sec (extend to 60 sec if easy)
- Dumbbell Bicep Curls: 3 sets of 12 reps (RPE 6-7)
Rest: 60 sec between sets; 45 sec for core/curls.
Notes: Progress weights/reps every 2-3 weeks. Stretch calves post-workout.
Day 2: Running (Intervals for Speed) - 35-40 min #
Warm-Up: 5 min jog (~0.5 miles, 11-12 min/mile, RPE 3).
Main Run: 5 x 400m at 2:08-2:12 (~8:32-8:48 min/mile, RPE 7-8) with 2 min walk rest.
Cool-Down: 5 min walk + 2 min calf stretch (~0.3 miles).
Total Distance: ~2.3-2.5 miles.
Notes: If calf stress flares, try 6 x 200m at 1:04-1:06. Run on soft surfaces.
Day 3: Strength (Full Body + Core/Calf Focus) - 40-45 min #
Exercises:
- Incline Dumbbell Bench Press: 3 sets of 10-12 reps (RPE 6-7)
- Push-Ups (Weighted if possible): 3 sets of 12-15 reps (10-20 lbs or elevate feet if RPE <6).
- Dumbbell Rows: 3 sets of 10-12 reps/side (RPE 6-7).
- Goblet Squat (Light Dumbbell): 3 sets of 12 reps (RPE 6-7).
- Single-Leg Calf Raises (Bodyweight): 3 sets of 15-20 reps/leg (slow 2-sec lower, RPE 6-7; add 5-10 lbs dumbbell if RPE <6).
- Hanging Leg Raises (Core): 3 sets of 12-15 reps (RPE 6-7).
Rest: 60 sec between sets; 45 sec for core/calf raises.
Notes: Incline bench first for fresh upper chest. Progress weights/reps every 2-3 weeks. Stretch calves post-workout.
Day 4: Running (Easy Run) - 30-35 min #
Warm-Up: 5 min jog (~0.5 miles, 11-12 min/mile, RPE 3).
Main Run: 2.1-2.3 miles at easy pace (11-12 min/mile, RPE 3-4).
Cool-Down: 5 min walk + 2 min calf stretch (~0.3 miles).
Notes: Maintain current setup; build to 2.7 miles by Week 8. Run on soft surfaces. Stop if calf/ankle pain occurs.
Day 5: Rest or Active Recovery - 20-30 min #
Activity: Light walk, yoga, or cycling (low impact). 5 min calf/ankle stretches (wall stretch, ankle circles).
Notes: Foam roll calves gently if no pain. Full rest if fatigued.
Day 6: Running (Long Run with Tempo) - 40-45 min #
Warm-Up: 5 min jog (~0.5 miles, 11-12 min/mile).
Main Run: 2.5-2.8 miles total; include 0.75-1 mile at tempo pace (~9:45 min/mile, RPE 5-6).
Cool-Down: 5 min walk + 2 min calf stretch (~0.3 miles).
Notes: Builds endurance; tempo preps for 9 min/mile. Run on soft surfaces. Build to 1.5 miles tempo at 9 min/mile by Week 12.
Day 7: Rest #
Full rest; 5-10 min calf/ankle stretching or gentle foam rolling.
Diet Plan #
This plan was generated based on my week 1 body measurements (172.6 lbs, 21.4% body fat).
Calorie Deficit: 1800-2000 kcal/day (RM 1745 kcal, TDEE 2300-2500 kcal). Track with MyFitnessPal. Aim for 0.5-1 lb/week (160-165 lbs, 15-18% body fat by Week 12).
Macros: Protein: 140-170g (0.8-1g/lb; chicken, whey). Carbs: 180-220g (oats, rice). Fats: 50-60g (nuts, avocado).
Timing: Pre-run (Day 6): banana + toast (1-2 hours before, 200 kcal). Post-workout: protein shake (25g) + rice/chicken (400 kcal) within 30 min.
Metrics #
To confirm the efficacy of this plan, I bought an Omron Body Composition Monitor & Scale
for $84.84 on Amazon. The plan is to use this to evaluate the efficacy
of my new workout plan, with measurements taken on day 3 of each week.
My initial measurements, taken on week 1 day 3 of the plan are:
- Weight 172.6 lbs
- BMI 26.3 - Overweight (by 8.6 lbs)
- Body Fat 21.5% - High (need to reduce to 19.9% or lower)
- Skeletal Muscle 38.5% - Normal (close to high range at 39.4% per Omron manual)
- Resting Metabolism 1745 kcal
- Body Age 43 - 8 years over my chronological age
- Visceral Fat 9 - normal (high end of normal range per Omron)
Conclusion #
I’m hoping this plan will bring my weight back into normal range and improve my other health metrics. With weekly check-ins I may have to course correct in the middle of the plan, but regardless the final results will be out in November or December.
