Hybrid Training PlanLift heavy. Run well.
Strength and running in the same week, without one ruining the other. The exact structure I train with now.
- 12 weeks in three 4-week blocks, with a test week at the end of each
- Six sessions a week: four in the gym, two runs, one rest day
- Every session written out: sets, reps, effort, tempo and rest
- Exercise library with coaching cues, plus a swap menu
Real pages.Not a mock-up.
This is what you'll actually be working from, designed to be easy to follow on your phone.
Build. Test.Build again.
Six sessions.One rest day.
Two working sets per lift, taken close to failure, and two runs a week. Less volume than you'd expect. More progress than you're used to.
Everythingyou're getting.
Who it's for, what's inside and how it arrives. No surprises.
Lift heavy and run in the same week, without one ruining the other.
I got this wrong for years. Too much volume, tired all the time. This is the structure I train with now: two working sets per lift, taken close to failure, and two runs a week.
What's inside
- A 12-week programme in three 4-week blocks: Foundation, Build, Intensity, then Peak and Test
- A test week at the end of every block, with a benchmark tracker for your lifts and your 5km time
- Six sessions a week: four in the gym, two runs, one rest day
- Every session written out with sets, reps, effort, tempo and rest
- An exercise library with coaching cues, plus a swap menu
- A running zone guide, warm-ups and a printable log for all 12 weeks
Who it's for
You've lifted before and you can commit to six sessions a week for twelve weeks. You want to be strong and you want to run. If you've never picked up a weight, this isn't the place to start.
How you get it
Instant PDF download, 70 pages. The link shows on screen after checkout and lands in your inbox.
Checkout to training.In minutes.
No shipping, no waiting. It's ready the moment you buy.
Check out
Takes a minute.
Download
The link shows on screen and lands in your inbox.
Start today
Open it on your phone and get going.
Not quite right?Try one of these.
Good questions.Straight answers.
Anything else, book a free call and ask me directly.
Book a callStraight after checkout the download link shows on screen and lands in your inbox. It's a PDF you can open on your phone, tablet or laptop.
No. It's a one-off purchase. Download it once and it's yours to keep.
Yes. The training plan is built around four gym sessions and two runs a week. If you've never lifted before, start with the free 7-Day Reset first.
That's what 1-to-1 coaching is for: a plan built around you, weekly check-ins and direct access to me. Book a free call and we'll see if it's the right fit.