Three days of lifting plus two or three days of running per week. Pattern themed full body lift days (Squat focus, Push focus, Hinge focus). One quality run, an optional easy run, and a long run on the weekend. Sessions stay under 60 minutes. RIR capped at 2-3 throughout so your lifting supports your running instead of fighting with it.
Every lift block has three options (Foundation, Build, Peak) so you match the program to where you actually are, not where you think you should be. Strong on bench but weak on pulls? Run different blocks at different levels. The program flexes around you.
Who It’s For
The working athlete who wants to be strong AND run well. Someone who could finish a half marathon under 2 hours, bench bodyweight, deadlift 1.5 to 2x bodyweight, and feel athletic doing both. Not a powerlifter. Not a marathoner. Just someone who wants real fitness without picking one path.
You probably train 4 to 5 days a week realistically. You have a barbell, dumbbells, and a place to run. You don’t have a coach. You want clear structure with some autonomy. If that’s you, this is it.
What’s Inside
- Complete 10-week training plan with weekly schedule and macro progression
- 3 lift days fully programmed (Squat focus, Push focus, Hinge focus)
- 2 or 3 run days you choose based on your goals (Tier A or Tier B run schedule)
- 10-week progression table showing how to load every block week by week
- Tuesday alternation between VO2 and tempo work, scaled to your level
- Scheduling rules, equipment notes, and after-program guidance
Why This One
Most hybrid programs are either too strength-focused (you become a stronger person who can run a bit) or too running-focused (you become a runner who can lift a bit). This one is genuinely both. Real barbell compounds with meaningful loads. Real running with VO2, tempo, and long work properly programmed. Neither side is an afterthought.
You get three difficulty options per block, so the program meets you where you are. You don’t graduate out of it after one cycle. You just run it again at the next level up.
Equipment
Barbell + rack + plates, dumbbells (light to heavy), bench, pull-up bar, resistance bands, and a place to run. That’s it. Everything else listed in the program is optional.
