Hybrid Athlete Training Program

12 weeks·5 days / wk·half marathon

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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.

Focus

Volume

Base: aerobic running + strength foundationLong run 60 min

6h 16

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

Mon

Oct 5

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Oct 6

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Oct 6
Easy run
25 min
- Zone 2 @ 10:25/mi
Thu
Oct 8
Threshold run
35 min
- 20 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Oct 8

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Oct 9

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Oct 10
Long run
60 min
- Zone 2 long run @ 10:25/mi

Base: aerobic running + strength foundationLong run 65 min

6h 31

8 sessions

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

Mon

Oct 12

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Oct 13

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Oct 13
Easy run
25 min
- Zone 2 @ 10:25/mi
Thu
Oct 15
Threshold run
40 min
- 22 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Oct 15

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Oct 16

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Oct 17
Long run
65 min
- Zone 2 long run @ 10:25/mi

Base: aerobic running + strength foundationLong run 70 min

6h 41

8 sessions

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

Mon

Oct 19

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Oct 20

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Barbell row	3 × 3	RPE 8.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Oct 20
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Oct 22
Threshold run
40 min
- 24 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Oct 22

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Oct 23

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Pull-up	3 × 3	RPE 8.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Oct 24
Long run
70 min
- Zone 2 long run @ 10:25/mi

Deload: both run and lift volume downLong run 50 min

4h 27

8 sessions

Mon
Oct 26
Easy run
25 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Mon

Oct 26

Lower (strength)

32 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	2 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	1 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Oct 27

Upper (strength)

39 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Oct 27
Easy run
20 min
- Zone 2 @ 10:25/mi
Thu
Oct 29
Easy run
30 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Thu

Oct 29

Lower (volume)

32 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	2 × 5	60% 1RM (≈RPE 6)	3 min
Front squat	1 × 6	RPE 6	2 min
Barbell hip thrust	1 × 8–10	RPE 6	60–90 s
Leg extension	1 × 8–10	RPE 6	60–90 s
Seated leg curl	1 × 8–10	RPE 6	60–90 s
Ab wheel rollout	1 × 8–10	RPE 6	60–90 s

Fri

Oct 30

Upper (volume)

39 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Oct 31
Long run
50 min
- Zone 2 long run @ 10:25/mi

Build: heavy lifting + thresholdLong run 75 min

6h 56

8 sessions

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

Mon

Nov 2

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Nov 3

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Nov 3
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Nov 5
Threshold run
45 min
- 26 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Nov 5

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Nov 6

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Nov 7
Long run
75 min
- Zone 2 long run @ 10:25/mi

Build: heavy lifting + thresholdLong run 80 min

7h 06

8 sessions

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

Mon

Nov 9

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 4	85% 1RM (≈RPE 8)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Nov 10

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	85% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Nov 10
Easy run
35 min
- Zone 2 @ 10:25/mi
Thu
Nov 12
Threshold run
45 min
- 29 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Nov 12

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 4	85% 1RM (≈RPE 8)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Nov 13

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	85% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Nov 14
Long run
80 min
- Zone 2 long run @ 10:25/mi

Build: heavy lifting + thresholdLong run 85 min

7h 21

8 sessions

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

Mon

Nov 16

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Nov 17

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Barbell row	3 × 3	RPE 8.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Nov 17
Easy run
35 min
- Zone 2 @ 10:25/mi
Thu
Nov 19
Threshold run
50 min
- 31 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Nov 19

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Nov 20

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Pull-up	3 × 3	RPE 8.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Nov 21
Long run
85 min
- Zone 2 long run @ 10:25/mi

Deload: both run and lift volume downLong run 60 min

5h 00

8 sessions

Mon
Nov 23
Easy run
30 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Mon

Nov 23

Lower (strength)

36 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	1 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Nov 24

Upper (strength)

39 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Nov 24
Easy run
25 min
- Zone 2 @ 10:25/mi
Thu
Nov 26
Easy run
35 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Thu

Nov 26

Lower (volume)

36 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	60% 1RM (≈RPE 6)	3 min
Front squat	1 × 6	RPE 6	2 min
Barbell hip thrust	1 × 8–10	RPE 6	60–90 s
Leg extension	1 × 8–10	RPE 6	60–90 s
Seated leg curl	1 × 8–10	RPE 6	60–90 s
Ab wheel rollout	1 × 8–10	RPE 6	60–90 s

Fri

Nov 27

Upper (volume)

39 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Nov 28
Long run
60 min
- Zone 2 long run @ 10:25/mi

Peak: race-specific running, lifting maintainedLong run 90 min

7h 31

8 sessions

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

Mon

Nov 30

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Dec 1

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Dec 1
Easy run
40 min
- Zone 2 @ 10:25/mi
Thu
Dec 3
Threshold run
50 min
- 33 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Dec 3

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Dec 4

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Dec 5
Long run
90 min
- Zone 2 long run @ 10:25/mi, last 15 min at race pace 8:07/mi

Peak: race-specific running, lifting maintainedLong run 95 min

7h 46

8 sessions

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

Mon

Dec 7

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Dec 8

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Dec 8
Easy run
40 min
- Zone 2 @ 10:25/mi
Thu
Dec 10
Threshold run
55 min
- 35 min @ threshold 7:53/mi · AM — lift at least 6 h later

Thu

Dec 10

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Dec 11

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Dec 12
Long run
95 min
- Zone 2 long run @ 10:25/mi, last 15 min at race pace 8:07/mi

Taper: runs sharp, lifts lightLong run 70 min

5h 01

7 sessions

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

Mon

Dec 14

Lower (strength)

42 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	2 × 6	RPE 6	2 min
Bulgarian split squat	2 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Dec 15

Upper (strength)

42 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Dec 15
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Dec 17
Threshold run
40 min
- 35 min @ threshold 7:53/mi · AM — lift at least 6 h later

Fri

Dec 18

Upper (volume)

42 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Dec 19
Long run
70 min
- Zone 2 long run @ 10:25/mi

Race week: lifting cut to maintenanceLong run 0 min

3h 05

7 sessions

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

Mon

Dec 21

Lower (strength)

32 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	2 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	1 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Dec 22

Upper (strength)

39 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Dec 22
Easy run
20 min
- Zone 2 @ 10:25/mi
Thu
Dec 24
Threshold run
30 min
- 35 min @ threshold 7:53/mi · AM — lift at least 6 h later

Fri

Dec 25

Upper (volume)

39 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

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

The numbers

About this plan

This hybrid athlete training program builds toward a half marathon with strength lifting: 4 runs and 4 lifts on 5 days, 12 weeks, 74 hours. Weekly time goes 6.3 → 7.1 h (week 6) → 7.8 hours (week 10), with running 52% of the peak week.

3 days a week pair a run with a lift on this half marathon/strength plan: quality run first, heavy legs 6+ hours later. The 95-minute long run of week 10 follows an upper-body day; threshold is 7:53/mi for this half marathon build.

Deloads — week 4 (4.5 h) and week 8 (5 h) — cut both running and lifting on the half marathon/strength plan. The taper takes 7.8 h down to 3.1 h with lifting at maintenance. People also call it a hybrid training plan or a hybrid athlete workout plan — same 12 weeks.

Week 1, shown in full above, is 6.3 hours: Monday — intervals, 30 min; Tuesday — easy run, 25 min; Thursday — threshold run, 35 min; Saturday — long run, 60 min.

The phases run base weeks 1–3 (6.3–6.7 h), build weeks 5–7 (6.9–7.4 h), peak weeks 9–10 (7.5–7.8 h), taper week 11 (5 h) and race week 12 (3.1 h).

Questions

FAQ

How does the hybrid athlete training program combine running and lifting?

3 double days a week (half marathon run first, lift 6+ hours later) within 74 hours of training.

How many hours a week is the hybrid athlete training program?

6.3 h in week 1, 7.8 h in week 10; 74 hours in all.

Will lifting slow down my half marathon on the hybrid athlete training program?

Not at 4 strength lifts a week with legs fresh before the 95-minute long run and a 2-week taper.

Is the hybrid athlete training program a hybrid training plan?

Yes — "hybrid training plan" and "hybrid athlete workout plan" describe this 12-week, 5-day plan.

Keep exploring

All hybrid plans

About this plan

FAQ

How does the hybrid athlete training program combine running and lifting?

How many hours a week is the hybrid athlete training program?

Will lifting slow down my half marathon on the hybrid athlete training program?

Is the hybrid athlete training program a hybrid training plan?

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