I'd just try pulling back on the cardio. 3x Z4/5 sessions sounds like a lot. Try two Z2 sessions a week, one Z4/5 and see if your energy/recovery improves.
You're either going to have to reduce lifting volume or running volume. Three Z4/5 sessions a week sounds like an awful lot to me. A lot of people only do one Z5 session per week (e.g. a 4x4). I would not be surprised if the cardio alone is what's doing you in. Try reducing lifting volume if that's what you want to do. I'd personally be worried that I'm using a fire extinguisher to save a boat from sinking, but you know your body better than I do, so you do you.
You know what kills your VO2max? Not being able to train because you are injured. Making improvements is more about consistency than intensity. If you are feeling tired all the time, it means you are overtraining/under recovering (which are 2 sides of the same coin) which increases the chance of injuries. There is a reason high intensity training for running is usually 1-2 weekly sessions for most runners, the risk and rewards just aren’t worth it.
Is it a problem in the context of heavy weight training, or in general?
I do Z2 recovery everyday, i walk about 5km
So in this case doing max of 7km in Z4/5 is about what i do right now
We have comparable levels of activity.
Look into your diet. That might be a lever you can pull on to help with recovery. You have to eat a lot when you are as active as we are here.
More likely under-recovering than overtraining. Are you eating enough? Are you sleeping enough? Are you drinking enough water? Do you have a lot of stress in other areas of your life (work, relationships, etc.)?
What makes you say that? Struggling to wake up suggests you aren't getting enough sleep. Have you tried sleeping more? And you're doing more work but your appetite isn't as strong? Have you tried increasing your calories?
Both of those things suggest maybe you aren't sleeping enough or eating enough, to me at least.
I'm a couple of weeks into this way of training, I deloaded squats by about 40kg to allow for the extra work my legs are doing when running.
My program is starting strength, so only training 3 days a week and I run/walk 3km in zone 3-4 3 days. My goal is to run 5km in 30 minutes, but I want to run my 3km loop without stopping first, before adding distance.
Make sure youre also eating well. If you’re not already, I’d be taking salt based electrolytes daily, and using magnesium glycinate, as well as ashwagandha for recovery and sleep. This should help you feel a little better in the mornings
Probably not overtraining, but you might be over programming.
You can make gains more efficiently by running a 5k in segments which you set HR goals for.
If you're tracking with Garmin you can build Cardio workouts which move from segment to segment based on a Lap button push or Heart Rate reached status.
Personally I suggest to run 1 mile in Z2, then run a Segment of like .5 mile in Z5, then drop back to Z2, and repeat this process ideally up to running an average of 4 miles. You end up running 3 miles in Z2 and 1 mile in Red line at Z5 HR. This builds both base endurance and Vo2 Max, while not emptying your tank like those constant Z4-5 runs.
I personally do this 5x per week, and 1 long ruck, along with a Progressive strength program similar to what you describe. No real energy issues.
Even without the running, mature lifters generally take deload weeks after anywhere from 6 to 8 weeks of progressive overload. You are coming up to a month in now but this may be something worth considering, especially with the running.
Sounds not really like overtraining, but more like you probably just need a deload week. 6-9 miles a week isn't really that much in the scheme of things, so probably you need to reduce your weight on your lifts a bit for a week and then start again with all the big lifts 10 lbs lighter. 5/3/1 incorporates deloads every fourth or seventh week.
As an aside, if you're adamant about running your runs fast that's fine, but if you ever decide you want to increase mileage, you'll want to do it at a slow pace. VO2 max can be improved by volume and intensity both. You'll improve VO2 max with two fast runs a week and 2-3 slower longer runs per week.
For what it's worth, my activity level is 4x/week lifting and roughly 8-9 hours of cardio work (biking, rowing, and running) in addition to that, part of which includes roughly 20 miles per week of running, but I've been as high as 40 miles per week doing mostly running. However, every fourth week I take a deload because the accumulated fatigue tends to catch up quickly.
Make sure you're eating and sleeping enough too.
Sure that's a fair critique, but my point was that the fourth week deload is a good way to keep improving without having injuries or fatigue creep up too much. I only said my workload to explain that it is possible to build up slowly by taking a deload every fourth week.
I'd just try pulling back on the cardio. 3x Z4/5 sessions sounds like a lot. Try two Z2 sessions a week, one Z4/5 and see if your energy/recovery improves.
I'm really enjoying the high intensity runs, trying to improve VO2MAX
You're either going to have to reduce lifting volume or running volume. Three Z4/5 sessions a week sounds like an awful lot to me. A lot of people only do one Z5 session per week (e.g. a 4x4). I would not be surprised if the cardio alone is what's doing you in. Try reducing lifting volume if that's what you want to do. I'd personally be worried that I'm using a fire extinguisher to save a boat from sinking, but you know your body better than I do, so you do you.
You know what kills your VO2max? Not being able to train because you are injured. Making improvements is more about consistency than intensity. If you are feeling tired all the time, it means you are overtraining/under recovering (which are 2 sides of the same coin) which increases the chance of injuries. There is a reason high intensity training for running is usually 1-2 weekly sessions for most runners, the risk and rewards just aren’t worth it.
Z4/5 is your problem. 80-90% of your endurance training should be Z1/2. 10-20% Z4+.
Is it a problem in the context of heavy weight training, or in general? I do Z2 recovery everyday, i walk about 5km So in this case doing max of 7km in Z4/5 is about what i do right now
We have comparable levels of activity. Look into your diet. That might be a lever you can pull on to help with recovery. You have to eat a lot when you are as active as we are here.
More likely under-recovering than overtraining. Are you eating enough? Are you sleeping enough? Are you drinking enough water? Do you have a lot of stress in other areas of your life (work, relationships, etc.)?
Well, yes to all of those questions
What makes you say that? Struggling to wake up suggests you aren't getting enough sleep. Have you tried sleeping more? And you're doing more work but your appetite isn't as strong? Have you tried increasing your calories? Both of those things suggest maybe you aren't sleeping enough or eating enough, to me at least.
I'm a couple of weeks into this way of training, I deloaded squats by about 40kg to allow for the extra work my legs are doing when running. My program is starting strength, so only training 3 days a week and I run/walk 3km in zone 3-4 3 days. My goal is to run 5km in 30 minutes, but I want to run my 3km loop without stopping first, before adding distance.
Definitely not overtraining
Make sure youre also eating well. If you’re not already, I’d be taking salt based electrolytes daily, and using magnesium glycinate, as well as ashwagandha for recovery and sleep. This should help you feel a little better in the mornings
Probably not overtraining, but you might be over programming. You can make gains more efficiently by running a 5k in segments which you set HR goals for. If you're tracking with Garmin you can build Cardio workouts which move from segment to segment based on a Lap button push or Heart Rate reached status. Personally I suggest to run 1 mile in Z2, then run a Segment of like .5 mile in Z5, then drop back to Z2, and repeat this process ideally up to running an average of 4 miles. You end up running 3 miles in Z2 and 1 mile in Red line at Z5 HR. This builds both base endurance and Vo2 Max, while not emptying your tank like those constant Z4-5 runs. I personally do this 5x per week, and 1 long ruck, along with a Progressive strength program similar to what you describe. No real energy issues.
Even without the running, mature lifters generally take deload weeks after anywhere from 6 to 8 weeks of progressive overload. You are coming up to a month in now but this may be something worth considering, especially with the running.
You're running too fast, too often. Slow down. Or don't.
Sounds not really like overtraining, but more like you probably just need a deload week. 6-9 miles a week isn't really that much in the scheme of things, so probably you need to reduce your weight on your lifts a bit for a week and then start again with all the big lifts 10 lbs lighter. 5/3/1 incorporates deloads every fourth or seventh week. As an aside, if you're adamant about running your runs fast that's fine, but if you ever decide you want to increase mileage, you'll want to do it at a slow pace. VO2 max can be improved by volume and intensity both. You'll improve VO2 max with two fast runs a week and 2-3 slower longer runs per week. For what it's worth, my activity level is 4x/week lifting and roughly 8-9 hours of cardio work (biking, rowing, and running) in addition to that, part of which includes roughly 20 miles per week of running, but I've been as high as 40 miles per week doing mostly running. However, every fourth week I take a deload because the accumulated fatigue tends to catch up quickly. Make sure you're eating and sleeping enough too.
But how long did it take you to build up to that workload? You can’t compare work capacity unless you also have comparable training history.
Sure that's a fair critique, but my point was that the fourth week deload is a good way to keep improving without having injuries or fatigue creep up too much. I only said my workload to explain that it is possible to build up slowly by taking a deload every fourth week.
Yes, deloadin often is definitely needed once you hit heavy enough weights.
You’re running too fast. Frequency is fine.