Hybrid Fall Running and Lifting Plan

Heading into this fall, I’ll be focusing on Hybrid training – prioritizing both running and training for a 10k –  and strength training three times per week. I’ll be using my hybrid running and lifting plan for my training.

I want to focus on several goals this fall:

• get stronger and build muscle
• build running speed and distance
• continue to improve cardiovascular health

Here in Colorado, the weather is perfect to focus on running. I plan to do 3 runs per week – two on pavement and one on trail.

I also want to prioritize strength training during this time. When you want to prioritize both strength and cardio at the same time, it’s called concurrent training or hybrid training.

Once the weather turns cold, I’ll focus mostly on lifting, but until then, I’d like to equally focus on both.

Here’s the hybrid training plan I’ll be using for running and lifting:

Since my work schedule is more flexible, I’ll be moving around my rest days to accommodate different days’ demands. However, I also created a hybrid running and lifting plan for both using a constant rest day, and two rest days:

Let me know if you’d like specific distances and times, and I can share those, as well.