PlanByWeek

Running and Lifting Program

12 weeks·5 days / wk·10k

Weeks
12
Sessions
94
Peak week
7h 19
week 10
Long run
1h 05
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 40 min4h 54

  1. Mon

    Oct 5

    Intervals

    30 min
    • 4 × 1000 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Oct 5

    Lower (strength)

    42 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat1 × 12–15RPE 8.5
    Lying leg curl1 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5
    Hanging knee raise1 × 12–15RPE 8.5

  3. Tue

    Oct 6

    Upper (strength)

    45 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press2 × 1065.5% 1RM (≈RPE 7)
    Barbell row2 × 10RPE 7
    Overhead press2 × 8–12RPE 8
    Pull-up2 × 8–12RPE 8
    Lateral raise1 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  4. Tue

    Oct 6

    Easy run

    20 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Oct 8

    Threshold run

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

  6. Thu

    Oct 8

    Lower (volume)

    42 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 1065.5% 1RM (≈RPE 7)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust1 × 12–15RPE 8.5
    Leg extension1 × 12–15RPE 8.5
    Seated leg curl1 × 12–15RPE 8.5
    Ab wheel rollout1 × 12–15RPE 8.5

  7. Fri

    Oct 9

    Upper (volume)

    45 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press2 × 1065.5% 1RM (≈RPE 7)
    Pull-up2 × 10RPE 7
    Incline dumbbell press2 × 8–12RPE 8
    Chest-supported row2 × 8–12RPE 8
    Face pull1 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  8. Sat

    Oct 10

    Long run

    40 min
    • Zone 2 long run @ 10:25/mi

Weeks 2–12 locked

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02Base: aerobic running + strength foundationLong run 45 min5h 15
03Base: aerobic running + strength foundationLong run 50 min5h 32
04Deload: both run and lift volume downLong run 35 min4h 10
05Build: volume lifting + thresholdLong run 50 min5h 37
06Build: volume lifting + thresholdLong run 55 min6h 08
07Build: volume lifting + thresholdLong run 60 min6h 30
08Deload: both run and lift volume downLong run 40 min4h 43
09Peak: race-specific running, lifting maintainedLong run 60 min6h 52
10Peak: race-specific running, lifting maintainedLong run 65 min7h 19
11Taper: runs sharp, lifts lightLong run 50 min4h 49
12Race week: lifting cut to maintenanceLong run 0 min2h 59

Your paces

Easy / Zone 2
10:25/mi
Threshold
7:53/mi
Interval
7:15/mi
Race pace
7:43/mi

The numbers

About this plan

This running and lifting program builds toward a 10k with hypertrophy lifting: 4 runs and 4 lifts on 5 days, 12 weeks, 65 hours. Weekly time goes 4.9 → 6.1 h (week 6) → 7.3 hours (week 10), with running 44% of the peak week.

On the 10k/hypertrophy plan, 3 doubles a week put the 10k session first and the lift 6+ hours after. Before the 65-minute 10k long run (week 10) the legs rest; tempo work sits at 7:53/mi.

Deloads — week 4 (4.2 h) and week 8 (4.7 h) — cut both running and lifting on the 10k/hypertrophy plan. The taper takes 7.3 h down to 3 h with lifting at maintenance.

Week 1, shown in full above, is 4.9 hours: Monday — intervals, 30 min; Tuesday — easy run, 20 min; Thursday — threshold run, 30 min; Saturday — long run, 40 min.

The phases run base weeks 1–3 (4.9–5.5 h), build weeks 5–7 (5.6–6.5 h), peak weeks 9–10 (6.9–7.3 h), taper week 11 (4.8 h) and race week 12 (3 h).

Questions

FAQ

How does the running and lifting program combine running and lifting?

3 double days a week (10k run first, lift 6+ hours later) within 65 hours of training.

How many hours a week is the running and lifting program?

4.9 h in week 1, 7.3 h in week 10; 65 hours in all.

Will lifting slow down my 10k on the running and lifting program?

Not at 4 hypertrophy lifts a week with legs fresh before the 65-minute long run and a 2-week taper.

What paces does the running and lifting program use?

10:25/mi easy and 7:53/mi threshold for the 10k; a race time personalises both.

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