Mixed
Performing endurance training before strength training within the same session yields significantly greater improvements in aerobic capacity and endurance performance than performing strength training before endurance training or performing them separately.
If you combine running and weightlifting in one session, do the running first. This study shows that doing endurance training before strength training leads to significantly better improvements in your 4km run time and aerobic capacity (VO2max) compared to doing weights first. Fatigue from strength training likely compromises the quality of your subsequent endurance work, reducing aerobic adaptations.
Circuit training immediately after individualised endurance training in the same session (E+S) produced greater improvement in the 4 km time trial and aerobic capacity than the opposite order or each of the training programmes performed separately.
Why this rating
Randomized controlled trial with multiple experimental groups and a control, though the sample size is moderate (n=48) and subjects are specific (male sport students).
Source
Effects of intra-session concurrent endurance and strength training sequence on aerobic performance and capacity
Moktar Chtara et al. · British Journal of Sports Medicine · 2005
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