Hybrid Athlete (Strength + Running)

5-day plan for lifters who want to run seriously without sacrificing strength. Three lift days, two run days arranged to preserve leg recovery.

The source app labels this plan as Intermediate and places it in Mixed.

5 training days per week: Easy Run, Upper Lift, Interval Run, Lower Lift, Long Run.

• Easy Run
• Bench Press
• Pendlay Row
• Overhead Press
• Pull-Up
• Barbell Curl
• Rope Triceps Pressdown
• Sprint Intervals
• Back Squat
• Romanian Deadlift
• Walking Barbell Lunge
• Standing Calf Raise
• Long Run

• Easy Run: 40 min, 1 exercises
• Upper Lift: 55 min, 6 exercises
• Interval Run: 40 min, 1 exercises
• Lower Lift: 60 min, 4 exercises
• Long Run: 75 min, 1 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.