I usually lift 3 days a week...and never do cardio and weights on the same day.
I do this 2 to 3 times a week.
I run 4 miles total
I run 3 miles moderate pace...slowly ramping up my speed
For the final mile, I sprint a block, then walk a block
problem is that I have been doing this for months, and I still get extremely sore from it. I actually get more sore from this than I do my leg days. Is it too much? It sure doesn't seem like a lot. I know I am getting in better shape, as I am feeling better and better after each run as the days progresses...but the pain is bothering me to the point that it is screwing up my leg days sometimes (not to mention walking funny the next day at work).
I take 1 scoop whey before and after the run to avoid muscle loss.
29 years old
lifting 14 years
running about 10 months (strictly did cycling before that)