2. If the purpose of your running is to lose fat, at least half an hour, preferably more than 45 minutes; 10 minutes is enough if it is for equipment warm-up (muscle exercise purpose).
3, the plan can not be generalized, in principle, each part of the weight training 12- 16 groups, each group of 8- 12, it is recommended to talk to the coach more.
4, starch can be eaten, no problem. Protein powder is best eaten within 30-60 minutes after fitness.
Spinning bike can be used as an auxiliary means to increase cardiopulmonary function once or twice a week.
Generally speaking, it is not recommended to separate the same part from other parts. If it is difficult to complete, the number of groups can be reduced or the rest time between groups can be slightly increased, but the number and load of groups should be gradually increased with the extension of training time and the increase of muscle strength.