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This Hybrid Athlete training program consists of 1-2 easy run, 1-2 full body workouts, and 3-4 rest days.
All zone 2 runs should be ran at a comfortable pace. During those runs, feel free to walk, rest, or slow down. Don't worry about your pace; just focus on breathing calming and finishing the distance.
The speed workouts are all best average, meaning, each rep should be ran at the fastest pace you can maintain for all the reps. Rest should be 2 mins for distances under 800m and 3 mins for reps equal to or greater than 800m.
Training Breakdown:
Sunday - Rest Day
Monday - Easy run (Zone 2)
Tuesday - Full body workout in gym (Check "Full body" Description below for details about the workout)
Wednesday - Rest Day
Thursday - Rest Day
Friday - Speed workout. Changes every week to give your body a variety of speeds and distances. There is an optional Full body workout after the speed session as well.
Saturday - Rest day with an optional 5K run to serve as recovery and endurance building.
Full Body (55 Mins)
Full Body (55 Mins)
: A full body workout in this Program will include exercises to work each body part once or twice. The workout should take about 55 minutes if you follow this plan.
5-Minute Warm-up: Leg Swings, Arm swings, Toe touches, 10 deep squats, 5 push ups
Bench Press (Dumbbell or Bar): Choose a medium heavy weight (7/10) and perform 3x8-12 with 2 minutes of rest in between each set. That should take about 9 Minutes
Deadlift (Dumbbell or Bar): Choose a pretty heavy weight (8.2/10) and perform 2x6-8 with 2 minutes of rest in between each set. That should take about 6 Minutes
Flat Bench Lying Leg Raise: With Just your bodyweight, perform this exercise for as many reps as possible (AMRAP) for one set. Make sure to really allow your hips to hang off the bench to stretch your core and to keep good form by going slowly. Rest for 2 mins after. Aim to add 1 rep every session.
Lat-Pull Down or Single Arm DB Row: Choose a medium heavy weight (7/10) and perform 3x8-12 with 2 minutes of rest in between each set. That should take about 9 Minutes
Hamstring Curls : Choose a pretty heavy weight (8.2/10) and perform 2x6-8 with 2 minutes of rest in between each set. That should take about 6 Minutes
Bicep Curls and Lateral Fly (Superset): Do 2 Supersets with a medium heavy weight for both exercises and 8-12 reps for each movement. 3 minutes of rest between the two supersets.
Cool Down: Stretch sore/tight muscles; Light walk; Aim for about 5 minutes of Stretching.
Rest Day
Rest Day
: No Gym, but I recommend doing some light movements to assist recovery and blood flow. Some activities you may want to incorporate include a 20 minute walk, swimming, stretching, yoga, or cycling.
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