Training & Nutrition - Exercise plan for a newb?

Hi, i posted on here a few months ago regarding my new commute to my high school for the summer. It's working out pretty good, I'm doing better then i thought :) I do about 3.6 miles there and back.. so 7.2 miles total. I'm thinking about actually getting some exercise in so I have a little schedule idea that my friend helped give me. Ideas?
-
2 days biking 10 miles
2 days running (1 hr workout with 5 minute breaks in 15 minute intervals) - hope that makes sense
1 day long distance jog (45 minutes)
(weekends break)

And yeah i wouldn't be doing the 2 days of biking or running in a row, id space it out.

Think this is good? I'm not in the best of shape so i'm starting it off easier. And then a week or two id bump up my biking to 15 then 20. What else should i bump up or change?

As far as cycling is concerned, I'd focus on time rather than mileage.

What are your goals? If they're cycling related then running is a waste of time. Cycling and running use different muscles so fitness gained for one won't help much for the other.

If you run, invest in good shoes that fit well and match your running style. Otherwise you'll be injured a lot.

And yeah i wouldn't be doing the 2 days of biking or running in a row, id space it out.

Think this is good? I'm not in the best of shape so i'm starting it off easier. And then a week or two id bump up my biking to 15 then 20. What else should i bump up or change?

There's no reason why you couldn't ride your bicycles 2 days in a row ... or 3 or 4 or 7 or 10 ....

It's good to take rest days now and then, but there's nothing wrong with riding numerous days in a row.

Where do you want to wind up?

Do you want to race, or just stay in shape?

How about strength exercises?

Basically, we will try to help you whatever it is you want to do.

So where is this going.

As far as cycling is concerned, I'd focus on time rather than mileage.
Times then? I'm trying to get into the habit of exercising and i want to begin with miles that i know i can do. Its a progressive thing.


What are your goals? If they're cycling related then running is a waste of time. Cycling and running use different muscles so fitness gained for one won't help much for the other.

If you run, invest in good shoes that fit well and match your running style. Otherwise you'll be injured a lot.
Basically to exercise, i mean eventually i have goals that involve biking. But other then that i was reading on here that you'd want to not only bike but run as well to have a weight bearing exercise. And it's not that im trying to make my muscles work better to help each other out its just a lifestyle choice i suppose. And i'll try to be careful how i run :).


There's no reason why you couldn't ride your bicycles 2 days in a row ... or 3 or 4 or 7 or 10 ....

It's good to take rest days now and then, but there's nothing wrong with riding numerous days in a row.
Which I probably will end up doing, I just think that i need to build myself up for that. I may ride 10 miles 1 day then 5 another then 10 and etc. The two days are just the higher standards.


Where do you want to wind up?

Do you want to race, or just stay in shape?

How about strength exercises?

Basically, we will try to help you whatever it is you want to do.

So where is this going.
I want to get into/stay into shape. EVENTUALLY, I think i will tour but for now I have to get into shape. No races :X. Strength exercises? I know I should include them but i don't have a gym to go to. In the school year i will be using their weights and etc so that should be beneficial.


Thanks for the feedback guys. Basically to summarize and clarify. I want to get into shape and i know biking/running is a good way to do it. They also compliment each other health wise you could say. This is my beginning schedule of what i want to to get into shape. I dont want to overreach and get mental burnout and stop, it needs to be a gradual thing.

So is it a good schedule to start out with? Or are there things i should change, or future schedule/exercises to do?

There are a million exercises and a zillion plans.

The best is the one you will actually do.

But if you want a simple plan....
M-F
Ride intervals/long run/long easy ride/interval running/ride hills

Hi

The running will help with bone density, as well as being a bit more time efficient for burning off calories than cycling.

For general health, as has been said just being in the habit of exercising regularly is a big step forward for many.

As far as other exercises go, I'm a big fan of Yoga - you can do that in your own home with a DVD or in classes. This will target your core strength (useful for everything!), give you some strength training around other parts of your body and improve your flexibility.

So is it a good schedule to start out with? Or are there things i should change, or future schedule/exercises to do?

I think it sounds great. No sense it going at it too hard. I did today, not a pretty sight. If it turns out to be too easy for you, it's pretty easy to increase it a bit.

thanks :D.

Update: Did the 15 miles today with a friend, went a little slower because he was on roller blades and my bike, in lack of words, sucks. I bought a camel back water thing and its pretty cool. Im actually going to buy a new bike soon :). Eventually ill tech it out like most of the pro's here do :D.

Also he gave me some simple ab work outs to do so i'm doing that.

On to running tomorrow.. oh geez.

thanks :D.

Update: Did the 15 miles today with a friend, went a little slower because he was on roller blades and my bike, in lack of words, sucks. I bought a camel back water thing and its pretty cool. Im actually going to buy a new bike soon :). Eventually ill tech it out like most of the pro's here do :D.

Also he gave me some simple ab work outs to do so i'm doing that.

On to running tomorrow.. oh geez.

LOL - well done and keep it up.