PlanByWeek

Running and Lifting Program

12 weeks·5 days / wk·10k

FREEEvery week of this plan is free while PlanByWeek is in beta— including PDF, calendar and Garmin export.

ExportPDFCalendarMissed a key session? Mark it and the plan re-balances.
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
02Base: aerobic running + strength foundationLong run 45 min5h 15
8 sessions

  1. Mon

    Oct 12

    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 12

    Lower (strength)

    45 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 8)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 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 13

    Upper (strength)

    45 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press2 × 874% 1RM (≈RPE 8)
    Barbell row2 × 8RPE 8
    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 13

    Easy run

    25 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Oct 15

    Threshold run

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

  6. Thu

    Oct 15

    Lower (volume)

    45 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 874% 1RM (≈RPE 8)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 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 16

    Upper (volume)

    45 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press2 × 874% 1RM (≈RPE 8)
    Pull-up2 × 8RPE 8
    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 17

    Long run

    45 min
    • Zone 2 long run @ 10:25/mi
03Base: aerobic running + strength foundationLong run 50 min5h 32
8 sessions

  1. Mon

    Oct 19

    Intervals

    30 min
    • 5 × 1000 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Oct 19

    Lower (strength)

    48 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 681% 1RM (≈RPE 9)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5
    Hanging knee raise1 × 12–15RPE 8.5

  3. Tue

    Oct 20

    Upper (strength)

    48 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 681% 1RM (≈RPE 9)
    Barbell row2 × 6RPE 9
    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 20

    Easy run

    25 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Oct 22

    Threshold run

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

  6. Thu

    Oct 22

    Lower (volume)

    48 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 681% 1RM (≈RPE 9)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl1 × 12–15RPE 8.5
    Ab wheel rollout1 × 12–15RPE 8.5

  7. Fri

    Oct 23

    Upper (volume)

    48 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 681% 1RM (≈RPE 9)
    Pull-up2 × 6RPE 9
    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 24

    Long run

    50 min
    • Zone 2 long run @ 10:25/mi
04Deload: both run and lift volume downLong run 35 min4h 10
8 sessions

  1. Mon

    Oct 26

    Easy run

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

  2. Mon

    Oct 26

    Lower (strength)

    36 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift1 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 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 × 8–12RPE 6
    Pull-up1 × 8–12RPE 6
    Lateral raise1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  4. Tue

    Oct 27

    Easy run

    20 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Oct 29

    Easy run

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

  6. Thu

    Oct 29

    Lower (volume)

    36 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat1 × 8–12RPE 6
    Barbell hip thrust1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 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 × 8–12RPE 6
    Chest-supported row1 × 8–12RPE 6
    Face pull1 × 12–15RPE 6
    Incline dumbbell curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  8. Sat

    Oct 31

    Long run

    35 min
    • Zone 2 long run @ 10:25/mi
05Build: volume lifting + thresholdLong run 50 min5h 37
8 sessions

  1. Mon

    Nov 2

    Intervals

    35 min
    • 5 × 1000 m @ I pace 7:15/mi, 2–3 min jog · AM — lift at least 6 h later

  2. Mon

    Nov 2

    Lower (strength)

    48 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 1066.5% 1RM (≈RPE 7.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5
    Hanging knee raise1 × 12–15RPE 8.5

  3. Tue

    Nov 3

    Upper (strength)

    48 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 1066.5% 1RM (≈RPE 7.25)
    Barbell row2 × 10RPE 7.25
    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

    Nov 3

    Easy run

    25 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Nov 5

    Threshold run

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

  6. Thu

    Nov 5

    Lower (volume)

    48 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 1066.5% 1RM (≈RPE 7.25)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl1 × 12–15RPE 8.5
    Ab wheel rollout1 × 12–15RPE 8.5

  7. Fri

    Nov 6

    Upper (volume)

    48 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 1066.5% 1RM (≈RPE 7.25)
    Pull-up2 × 10RPE 7.25
    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

    Nov 7

    Long run

    50 min
    • Zone 2 long run @ 10:25/mi
06Build: volume lifting + thresholdLong run 55 min6h 08
8 sessions

  1. Mon

    Nov 9

    Intervals

    35 min
    • 6 × 1000 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 × 875% 1RM (≈RPE 8.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise1 × 12–15RPE 8.5

  3. Tue

    Nov 10

    Upper (strength)

    52 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 875% 1RM (≈RPE 8.25)
    Barbell row3 × 8RPE 8.25
    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

    Nov 10

    Easy run

    30 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Nov 12

    Threshold run

    40 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 × 875% 1RM (≈RPE 8.25)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout1 × 12–15RPE 8.5

  7. Fri

    Nov 13

    Upper (volume)

    52 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 875% 1RM (≈RPE 8.25)
    Pull-up3 × 8RPE 8.25
    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

    Nov 14

    Long run

    55 min
    • Zone 2 long run @ 10:25/mi
07Build: volume lifting + thresholdLong run 60 min6h 30
8 sessions

  1. Mon

    Nov 16

    Intervals

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

  2. Mon

    Nov 16

    Lower (strength)

    55 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 682.5% 1RM (≈RPE 9.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Tue

    Nov 17

    Upper (strength)

    55 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 682.5% 1RM (≈RPE 9.25)
    Barbell row3 × 6RPE 9.25
    Overhead press3 × 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

    Nov 17

    Easy run

    30 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Nov 19

    Threshold run

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

  6. Thu

    Nov 19

    Lower (volume)

    55 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 682.5% 1RM (≈RPE 9.25)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

  7. Fri

    Nov 20

    Upper (volume)

    55 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 682.5% 1RM (≈RPE 9.25)
    Pull-up3 × 6RPE 9.25
    Incline dumbbell press3 × 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

    Nov 21

    Long run

    60 min
    • Zone 2 long run @ 10:25/mi
08Deload: both run and lift volume downLong run 40 min4h 43
8 sessions

  1. Mon

    Nov 23

    Easy run

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

  2. Mon

    Nov 23

    Lower (strength)

    42 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat2 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  3. Tue

    Nov 24

    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 × 8–12RPE 6
    Pull-up1 × 8–12RPE 6
    Lateral raise1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  4. Tue

    Nov 24

    Easy run

    20 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Nov 26

    Easy run

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

  6. Thu

    Nov 26

    Lower (volume)

    42 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat2 × 8–12RPE 6
    Barbell hip thrust2 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6

  7. Fri

    Nov 27

    Upper (volume)

    42 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 8–12RPE 6
    Chest-supported row1 × 8–12RPE 6
    Face pull1 × 12–15RPE 6
    Incline dumbbell curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  8. Sat

    Nov 28

    Long run

    40 min
    • Zone 2 long run @ 10:25/mi
09Peak: race-specific running, lifting maintainedLong run 60 min6h 52
8 sessions

  1. Mon

    Nov 30

    Intervals

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

  2. Mon

    Nov 30

    Lower (strength)

    58 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.5)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Tue

    Dec 1

    Upper (strength)

    58 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 1066.5% 1RM (≈RPE 7.5)
    Barbell row3 × 10RPE 7.5
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise1 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  4. Tue

    Dec 1

    Easy run

    35 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Dec 3

    Threshold run

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

  6. Thu

    Dec 3

    Lower (volume)

    58 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift4 × 1066.5% 1RM (≈RPE 7.5)
    Front squat3 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

  7. Fri

    Dec 4

    Upper (volume)

    58 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 1066.5% 1RM (≈RPE 7.5)
    Pull-up3 × 10RPE 7.5
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull1 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  8. Sat

    Dec 5

    Long run

    60 min
    • Zone 2 long run @ 10:25/mi, last 15 min at race pace 7:43/mi
10Peak: race-specific running, lifting maintainedLong run 65 min7h 19
8 sessions

  1. Mon

    Dec 7

    Intervals

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

  2. Mon

    Dec 7

    Lower (strength)

    61 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
    Hanging knee raise2 × 12–15RPE 8.5

  3. Tue

    Dec 8

    Upper (strength)

    61 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 875% 1RM (≈RPE 8.5)
    Barbell row3 × 8RPE 8.5
    Overhead press3 × 8–12RPE 8
    Pull-up3 × 8–12RPE 8
    Lateral raise2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  4. Tue

    Dec 8

    Easy run

    35 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Dec 10

    Threshold run

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

  6. Thu

    Dec 10

    Lower (volume)

    61 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift4 × 875% 1RM (≈RPE 8.5)
    Front squat4 × 8–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Seated leg curl2 × 12–15RPE 8.5
    Ab wheel rollout2 × 12–15RPE 8.5

  7. Fri

    Dec 11

    Upper (volume)

    61 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 875% 1RM (≈RPE 8.5)
    Pull-up3 × 8RPE 8.5
    Incline dumbbell press3 × 8–12RPE 8
    Chest-supported row3 × 8–12RPE 8
    Face pull2 × 12–15RPE 8.5
    Incline dumbbell curl1 × 12–15RPE 8.5
    Cable pushdown1 × 12–15RPE 8.5

  8. Sat

    Dec 12

    Long run

    65 min
    • Zone 2 long run @ 10:25/mi, last 15 min at race pace 7:43/mi
11Taper: runs sharp, lifts lightLong run 50 min4h 49
7 sessions

  1. Mon

    Dec 14

    Intervals

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

  2. Mon

    Dec 14

    Lower (strength)

    48 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat2 × 12–15RPE 6
    Lying leg curl2 × 12–15RPE 6
    Standing calf raise2 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  3. Tue

    Dec 15

    Upper (strength)

    48 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row3 × 5RPE 6
    Overhead press2 × 8–12RPE 6
    Pull-up1 × 8–12RPE 6
    Lateral raise1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  4. Tue

    Dec 15

    Easy run

    25 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Dec 17

    Threshold run

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

  6. Fri

    Dec 18

    Upper (volume)

    48 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 560% 1RM (≈RPE 6)
    Pull-up3 × 5RPE 6
    Incline dumbbell press2 × 8–12RPE 6
    Chest-supported row1 × 8–12RPE 6
    Face pull1 × 12–15RPE 6
    Incline dumbbell curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  7. Sat

    Dec 19

    Long run

    50 min
    • Zone 2 long run @ 10:25/mi
12Race week: lifting cut to maintenanceLong run 0 min2h 59
7 sessions

  1. Mon

    Dec 21

    Intervals

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

  2. Mon

    Dec 21

    Lower (strength)

    36 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift1 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 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 × 8–12RPE 6
    Pull-up1 × 8–12RPE 6
    Lateral raise1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  4. Tue

    Dec 22

    Easy run

    20 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Dec 24

    Threshold run

    25 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 × 8–12RPE 6
    Chest-supported row1 × 8–12RPE 6
    Face pull1 × 12–15RPE 6
    Incline dumbbell curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  7. Sun

    Dec 27

    Race day: 10K

    • Target 7:43/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
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.

Keep exploring

Related plans

All hybrid plans