Guide · By the FitSum team
A beginner plan for running and lifting
A simple way to start running and lifting in the same week, and how to set FitSum up to coach both.
Start simple
If you're new to both, consistency matters more than the perfect plan. Choose a number of training days you can realistically keep up, and start easier than you think you need to.
A sample week
One straightforward pattern is to alternate: a full-body strength session, then an easy run or ride on another day, repeated across the week, with rest days in between. Keep runs at a conversational pace at first.
This is only an example — adjust it to your schedule, and speak to a healthcare professional before starting if you have any health concerns.
Progress one step at a time
Add a little weight or a rep when sessions feel comfortable, and lengthen runs gradually. If you feel run down, take an easier week.
Setting this up in FitSum
When you first open FitSum, pick a goal — Balanced Fitness mixes strength and cardio roughly equally — then set your experience level, training days per week, and equipment. FitSum suggests target weights for your lifts and prescribes your cardio sessions from there, updating as you log.