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Hybrid training plan: strength and running

Strength and running in one week, planned together. Three gym sessions on Monday, Wednesday and Friday, an easy run on Tuesday and a hard run on Thursday. The rules keep heavy leg work off the day before your hard run.

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Week 1 of 4

Gym + running · 3 strength days, 2 runs · 60 minutes

  1. Monday: Full body B, about 51 minutes
  2. Tuesday: running, easy
  3. Wednesday: Full body C, about 53 minutes
  4. Thursday: running, hard
  5. Friday: Full body A, about 51 minutes
  6. Saturday: rest
  7. Sunday: rest
  • MonFull body B · Hinge, vertical push and pull
  • TueRunning · easy
  • WedFull body C · Upper-body emphasis, lighter legs
  • ThuRunning · hard
  • FriFull body A · Squat, horizontal push and pull
workouts + running sessions a week
3 + 2
per session, warm-up included
60 min
per block, the last one lighter
4 weeks
equipment
Gym

Week 1

Your week, day by day

HybFit built it from the answers below with the same rules it uses for your own plan. Change an answer and the plan changes with it. Exercises, sets, reps and rest come with the full plan.

  1. Monday
    Full body B (locked)Hinge, vertical push and pull · ~51 min
  2. Tuesday

    Cardio: Running (easy)

  3. Wednesday
    Full body C (locked)Upper-body emphasis, lighter legs · ~53 min
  4. Thursday

    Cardio: Running (hard)

  5. Friday
    Full body A (locked)Squat, horizontal push and pull · ~51 min
  6. Saturday

    Rest day

  7. Sunday

    Rest day

Why the plan looks like this

  • 3 strength sessions a week: Full body B, Full body C, Full body A.
  • Training days: Mon, Wed, Fri — spread out to leave recovery time.
  • Heavy leg sessions are kept off the day before your hard cardio sessions.
  • Goal "hybrid": main lifts 4–8 reps, accessories 10–15 reps.
  • Sessions fit 60 minutes including an 8-minute warm-up.
  • Week 4 is a lighter recovery week (fewer sets, easier effort).
  • Main lifts get an extra set in week 3.

Who it's for

  • You want to be strong and fit to run.
  • You already run and lift, and want them planned together.
  • You're thinking about a hybrid fitness race.

What you need: A standard gym (barbell, dumbbells, bench, squat rack, pull-up bar, cable and weight machines) and running shoes.

Inside this plan

From plan to first set

Real screens of this plan in the HybFit app. With the full plan, every workout in the week opens like this.

  1. HybFit workout screen for Full body B in this plan
    01

    Full body B, set by set

    Every exercise in Full body B with its sets, reps, rest and effort, and how to progress.

  2. A workout screen with “Why this exercise?” open, showing the rule behind the exercise
    02

    The reason for every exercise

    Open “Why this exercise?” and HybFit shows the rule that put it in your plan.

  3. HybFit exercise page for Landmine Press with its line drawingMuscles worked by the Landmine Press
    03

    Landmine Press

    Step-by-step drawings and a muscle map for every exercise in the plan.

Same answers, same plan

The answers behind it

Goal
Hybrid
Experience
Intermediate
Trained in the last 3 months
Yes, consistently
Training days
Mon, Wed, Fri
Session length
60 minutes
Where
Gym
Equipment
Bodyweight, Barbell, Dumbbells, Bench, Squat rack, Pull-up bar, Cable machine, Weight machine
Cardio
Running: Tue, Thu (hard)

Questions

Why is Wednesday an upper body day?
Thursday is your hard run, so the rules keep heavy leg sessions off the day before it. That puts the upper body emphasis on Wednesday.
Training for a hybrid race?
Race Prep (Pro) builds a race-date plan for hybrid fitness races, with run paces, station work and a predicted finish. Start with this plan, and switch when you have a race date.

Make it your plan

Start with these answers and change any of them: your days, session length and equipment. Seven quick questions, and you see your plan before you create an account.

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