PlanByWeek

Hybrid Training Plan Generator

4 plans·Week 1 free

Running and lifting in one plan, with interference managed.

All plans

  1. 01Hybrid Athlete Training Program12 weeks · 5 days / wk · half marathon
  2. 02Running and Lifting Program12 weeks · 5 days / wk · 10k
  3. 03HYROX and Lifting Plan12 weeks · 5 days / wk · hyrox
  4. 04Marathon and Lifting Training Plan16 weeks · 6 days / wk · marathon

The numbers

How these plans work

4 hybrid plans that put running and lifting on one calendar. Hard days are grouped — quality run in the morning, heavy legs 6+ hours later — easy days stay easy, and legs are never loaded the day before the long run.

The sample, the Hybrid Athlete Training Program, pairs 4 runs with 4 lifts, 6.3 to 7.8 hours a week.

Live sample

Hybrid Athlete Training Program

Use your numbers
Weeks
12
Sessions
94
Peak week
7h 46
week 10
Long run
1h 35
week 10
Taper
2 wk
BaseCutbackBuildPeakTaperRace

Same-day pairs put the priority session first; keep at least 6 hours between a hard run and heavy legs.

Week-by-week training plan
WkFocusVolume
01Base: aerobic running + strength foundationLong run 60 min6h 16

  1. Mon

    Oct 5

    Intervals

    30 min
    • 4 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Oct 5

    Lower (strength)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 580% 1RM (≈RPE 7.5)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Tue

    Oct 6

    Upper (strength)

    61 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 580% 1RM (≈RPE 7.5)
    Barbell row3 × 5RPE 7.5
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  4. Tue

    Oct 6

    Easy run

    25 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Oct 8

    Threshold run

    35 min
    • 20 min @ threshold 7:53/mi · AM — lift at least 6 h later

  6. Thu

    Oct 8

    Lower (volume)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 580% 1RM (≈RPE 7.5)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  7. Fri

    Oct 9

    Upper (volume)

    61 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 580% 1RM (≈RPE 7.5)
    Pull-up3 × 5RPE 7.5
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  8. Sat

    Oct 10

    Long run

    60 min
    • Zone 2 long run @ 10:25/mi
02Base: aerobic running + strength foundationLong run 65 min6h 31
8 sessions

  1. Mon

    Oct 12

    Intervals

    35 min
    • 4 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Oct 12

    Lower (strength)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 483.5% 1RM (≈RPE 8)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Tue

    Oct 13

    Upper (strength)

    61 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 483.5% 1RM (≈RPE 8)
    Barbell row3 × 4RPE 8
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  4. Tue

    Oct 13

    Easy run

    25 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Oct 15

    Threshold run

    40 min
    • 22 min @ threshold 7:53/mi · AM — lift at least 6 h later

  6. Thu

    Oct 15

    Lower (volume)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 483.5% 1RM (≈RPE 8)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  7. Fri

    Oct 16

    Upper (volume)

    61 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 483.5% 1RM (≈RPE 8)
    Pull-up3 × 4RPE 8
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  8. Sat

    Oct 17

    Long run

    65 min
    • Zone 2 long run @ 10:25/mi
03Base: aerobic running + strength foundationLong run 70 min6h 41
8 sessions

  1. Mon

    Oct 19

    Intervals

    35 min
    • 5 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Oct 19

    Lower (strength)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 388% 1RM (≈RPE 8.5)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Tue

    Oct 20

    Upper (strength)

    61 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 388% 1RM (≈RPE 8.5)
    Barbell row3 × 3RPE 8.5
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  4. Tue

    Oct 20

    Easy run

    30 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Oct 22

    Threshold run

    40 min
    • 24 min @ threshold 7:53/mi · AM — lift at least 6 h later

  6. Thu

    Oct 22

    Lower (volume)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 388% 1RM (≈RPE 8.5)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  7. Fri

    Oct 23

    Upper (volume)

    61 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 388% 1RM (≈RPE 8.5)
    Pull-up3 × 3RPE 8.5
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  8. Sat

    Oct 24

    Long run

    70 min
    • Zone 2 long run @ 10:25/mi
04Deload: both run and lift volume downLong run 50 min4h 27
8 sessions

  1. Mon

    Oct 26

    Easy run

    25 min
    • Zone 2 @ 10:25/mi · AM — lift at least 6 h later

  2. Mon

    Oct 26

    Lower (strength)

    32 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat2 × 560% 1RM (≈RPE 6)
    Romanian deadlift1 × 6RPE 6
    Bulgarian split squat1 × 8–10RPE 6
    Lying leg curl1 × 8–10RPE 6
    Standing calf raise1 × 8–10RPE 6
    Hanging knee raise1 × 8–10RPE 6

  3. Tue

    Oct 27

    Upper (strength)

    39 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press2 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 6RPE 6
    Pull-up1 × 6RPE 6
    Lateral raise1 × 8–10RPE 6
    Barbell curl1 × 8–10RPE 6
    Skull crusher1 × 8–10RPE 6

  4. Tue

    Oct 27

    Easy run

    20 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Oct 29

    Easy run

    30 min
    • Zone 2 @ 10:25/mi · AM — lift at least 6 h later

  6. Thu

    Oct 29

    Lower (volume)

    32 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift2 × 560% 1RM (≈RPE 6)
    Front squat1 × 6RPE 6
    Barbell hip thrust1 × 8–10RPE 6
    Leg extension1 × 8–10RPE 6
    Seated leg curl1 × 8–10RPE 6
    Ab wheel rollout1 × 8–10RPE 6

  7. Fri

    Oct 30

    Upper (volume)

    39 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 6RPE 6
    Chest-supported row1 × 6RPE 6
    Face pull1 × 8–10RPE 6
    Incline dumbbell curl1 × 8–10RPE 6
    Cable pushdown1 × 8–10RPE 6

  8. Sat

    Oct 31

    Long run

    50 min
    • Zone 2 long run @ 10:25/mi
05Build: heavy lifting + thresholdLong run 75 min6h 56
8 sessions

  1. Mon

    Nov 2

    Intervals

    40 min
    • 5 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Nov 2

    Lower (strength)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 581.5% 1RM (≈RPE 7.5)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Tue

    Nov 3

    Upper (strength)

    61 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 581.5% 1RM (≈RPE 7.5)
    Barbell row3 × 5RPE 7.5
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  4. Tue

    Nov 3

    Easy run

    30 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Nov 5

    Threshold run

    45 min
    • 26 min @ threshold 7:53/mi · AM — lift at least 6 h later

  6. Thu

    Nov 5

    Lower (volume)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 581.5% 1RM (≈RPE 7.5)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  7. Fri

    Nov 6

    Upper (volume)

    61 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 581.5% 1RM (≈RPE 7.5)
    Pull-up3 × 5RPE 7.5
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  8. Sat

    Nov 7

    Long run

    75 min
    • Zone 2 long run @ 10:25/mi
06Build: heavy lifting + thresholdLong run 80 min7h 06
8 sessions

  1. Mon

    Nov 9

    Intervals

    40 min
    • 6 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Nov 9

    Lower (strength)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 485% 1RM (≈RPE 8)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Tue

    Nov 10

    Upper (strength)

    61 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 485% 1RM (≈RPE 8)
    Barbell row3 × 4RPE 8
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  4. Tue

    Nov 10

    Easy run

    35 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Nov 12

    Threshold run

    45 min
    • 29 min @ threshold 7:53/mi · AM — lift at least 6 h later

  6. Thu

    Nov 12

    Lower (volume)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 485% 1RM (≈RPE 8)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  7. Fri

    Nov 13

    Upper (volume)

    61 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 485% 1RM (≈RPE 8)
    Pull-up3 × 4RPE 8
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  8. Sat

    Nov 14

    Long run

    80 min
    • Zone 2 long run @ 10:25/mi
07Build: heavy lifting + thresholdLong run 85 min7h 21
8 sessions

  1. Mon

    Nov 16

    Intervals

    45 min
    • 6 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Nov 16

    Lower (strength)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 389.5% 1RM (≈RPE 8.5)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Tue

    Nov 17

    Upper (strength)

    61 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 389.5% 1RM (≈RPE 8.5)
    Barbell row3 × 3RPE 8.5
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  4. Tue

    Nov 17

    Easy run

    35 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Nov 19

    Threshold run

    50 min
    • 31 min @ threshold 7:53/mi · AM — lift at least 6 h later

  6. Thu

    Nov 19

    Lower (volume)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 389.5% 1RM (≈RPE 8.5)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  7. Fri

    Nov 20

    Upper (volume)

    61 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 389.5% 1RM (≈RPE 8.5)
    Pull-up3 × 3RPE 8.5
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  8. Sat

    Nov 21

    Long run

    85 min
    • Zone 2 long run @ 10:25/mi
08Deload: both run and lift volume downLong run 60 min5h 00
8 sessions

  1. Mon

    Nov 23

    Easy run

    30 min
    • Zone 2 @ 10:25/mi · AM — lift at least 6 h later

  2. Mon

    Nov 23

    Lower (strength)

    36 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift1 × 6RPE 6
    Bulgarian split squat1 × 8–10RPE 6
    Lying leg curl1 × 8–10RPE 6
    Standing calf raise1 × 8–10RPE 6
    Hanging knee raise1 × 8–10RPE 6

  3. Tue

    Nov 24

    Upper (strength)

    39 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press2 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 6RPE 6
    Pull-up1 × 6RPE 6
    Lateral raise1 × 8–10RPE 6
    Barbell curl1 × 8–10RPE 6
    Skull crusher1 × 8–10RPE 6

  4. Tue

    Nov 24

    Easy run

    25 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Nov 26

    Easy run

    35 min
    • Zone 2 @ 10:25/mi · AM — lift at least 6 h later

  6. Thu

    Nov 26

    Lower (volume)

    36 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat1 × 6RPE 6
    Barbell hip thrust1 × 8–10RPE 6
    Leg extension1 × 8–10RPE 6
    Seated leg curl1 × 8–10RPE 6
    Ab wheel rollout1 × 8–10RPE 6

  7. Fri

    Nov 27

    Upper (volume)

    39 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 6RPE 6
    Chest-supported row1 × 6RPE 6
    Face pull1 × 8–10RPE 6
    Incline dumbbell curl1 × 8–10RPE 6
    Cable pushdown1 × 8–10RPE 6

  8. Sat

    Nov 28

    Long run

    60 min
    • Zone 2 long run @ 10:25/mi
09Peak: race-specific running, lifting maintainedLong run 90 min7h 31
8 sessions

  1. Mon

    Nov 30

    Intervals

    45 min
    • 7 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Nov 30

    Lower (strength)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 583% 1RM (≈RPE 7.5)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Tue

    Dec 1

    Upper (strength)

    61 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 583% 1RM (≈RPE 7.5)
    Barbell row3 × 5RPE 7.5
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  4. Tue

    Dec 1

    Easy run

    40 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Dec 3

    Threshold run

    50 min
    • 33 min @ threshold 7:53/mi · AM — lift at least 6 h later

  6. Thu

    Dec 3

    Lower (volume)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 583% 1RM (≈RPE 7.5)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  7. Fri

    Dec 4

    Upper (volume)

    61 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 583% 1RM (≈RPE 7.5)
    Pull-up3 × 5RPE 7.5
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  8. Sat

    Dec 5

    Long run

    90 min
    • Zone 2 long run @ 10:25/mi, last 15 min at race pace 8:07/mi
10Peak: race-specific running, lifting maintainedLong run 95 min7h 46
8 sessions

  1. Mon

    Dec 7

    Intervals

    50 min
    • 7 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Dec 7

    Lower (strength)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 486.5% 1RM (≈RPE 8)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Tue

    Dec 8

    Upper (strength)

    61 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 486.5% 1RM (≈RPE 8)
    Barbell row3 × 4RPE 8
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  4. Tue

    Dec 8

    Easy run

    40 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Dec 10

    Threshold run

    55 min
    • 35 min @ threshold 7:53/mi · AM — lift at least 6 h later

  6. Thu

    Dec 10

    Lower (volume)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 486.5% 1RM (≈RPE 8)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  7. Fri

    Dec 11

    Upper (volume)

    61 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 486.5% 1RM (≈RPE 8)
    Pull-up3 × 4RPE 8
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  8. Sat

    Dec 12

    Long run

    95 min
    • Zone 2 long run @ 10:25/mi, last 15 min at race pace 8:07/mi
11Taper: runs sharp, lifts lightLong run 70 min5h 01
7 sessions

  1. Mon

    Dec 14

    Intervals

    35 min
    • 7 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Dec 14

    Lower (strength)

    42 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 6RPE 6
    Bulgarian split squat2 × 8–10RPE 6
    Lying leg curl1 × 8–10RPE 6
    Standing calf raise1 × 8–10RPE 6
    Hanging knee raise1 × 8–10RPE 6

  3. Tue

    Dec 15

    Upper (strength)

    42 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 6RPE 6
    Pull-up1 × 6RPE 6
    Lateral raise1 × 8–10RPE 6
    Barbell curl1 × 8–10RPE 6
    Skull crusher1 × 8–10RPE 6

  4. Tue

    Dec 15

    Easy run

    30 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Dec 17

    Threshold run

    40 min
    • 35 min @ threshold 7:53/mi · AM — lift at least 6 h later

  6. Fri

    Dec 18

    Upper (volume)

    42 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 6RPE 6
    Chest-supported row1 × 6RPE 6
    Face pull1 × 8–10RPE 6
    Incline dumbbell curl1 × 8–10RPE 6
    Cable pushdown1 × 8–10RPE 6

  7. Sat

    Dec 19

    Long run

    70 min
    • Zone 2 long run @ 10:25/mi
12Race week: lifting cut to maintenanceLong run 0 min3h 05
7 sessions

  1. Mon

    Dec 21

    Intervals

    25 min
    • 7 × 1200 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Dec 21

    Lower (strength)

    32 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat2 × 560% 1RM (≈RPE 6)
    Romanian deadlift1 × 6RPE 6
    Bulgarian split squat1 × 8–10RPE 6
    Lying leg curl1 × 8–10RPE 6
    Standing calf raise1 × 8–10RPE 6
    Hanging knee raise1 × 8–10RPE 6

  3. Tue

    Dec 22

    Upper (strength)

    39 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press2 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 6RPE 6
    Pull-up1 × 6RPE 6
    Lateral raise1 × 8–10RPE 6
    Barbell curl1 × 8–10RPE 6
    Skull crusher1 × 8–10RPE 6

  4. Tue

    Dec 22

    Easy run

    20 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Dec 24

    Threshold run

    30 min
    • 35 min @ threshold 7:53/mi · AM — lift at least 6 h later

  6. Fri

    Dec 25

    Upper (volume)

    39 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 6RPE 6
    Chest-supported row1 × 6RPE 6
    Face pull1 × 8–10RPE 6
    Incline dumbbell curl1 × 8–10RPE 6
    Cable pushdown1 × 8–10RPE 6

  7. Sun

    Dec 27

    Race day: half marathon

    • Target 8:07/mi · no lifting in the 4 days before

Your paces

Easy / Zone 2
10:25/mi
Threshold
7:53/mi
Interval
7:15/mi
Race pace
8:07/mi