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

Weeks 2–12 locked

Unlock the full plan.

  • Every session, every week
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  • Re-plans when you miss a key session
Billing period

Annual works out at $6.58 a month

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02Base: aerobic running + strength foundationLong run 65 min6h 31
03Base: aerobic running + strength foundationLong run 70 min6h 41
04Deload: both run and lift volume downLong run 50 min4h 27
05Build: heavy lifting + thresholdLong run 75 min6h 56
06Build: heavy lifting + thresholdLong run 80 min7h 06
07Build: heavy lifting + thresholdLong run 85 min7h 21
08Deload: both run and lift volume downLong run 60 min5h 00
09Peak: race-specific running, lifting maintainedLong run 90 min7h 31
10Peak: race-specific running, lifting maintainedLong run 95 min7h 46
11Taper: runs sharp, lifts lightLong run 70 min5h 01
12Race week: lifting cut to maintenanceLong run 0 min3h 05

Your paces

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