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Gym 1: Wednesday
Incline Press
3 x 10
Weighted Chin Ups
3 x 8
Leg Press
3 x 10
Cable Side Raise
2 x 15 , 2 x 20
Seated Leg Curls
3 x 15
Weighted Leg Raise
3 x Failure
Gym 2: Friday
Flat Db Press
3 x 12
Chest Support Rows
2 x 10, 2 x 12
Db Side Raise
2 x 15 , 2 x 20
Triceps Overhead Extension
1 x 10, 2 x 15
Bulgarian Split Squats
3 x 10
Trap Bar Shrugs
2 x 10, 2 x 15
Gym 3: Saturday
Db Shoulder Press
3 x 10
Romanian Deadlift
1 x 6, 2 x 10
Pec Dec
3 x 15
Seated Face Pulls
2 x 10, 2 x 15
Smith Calf Raise
2 x 15, 2 x 20
Leg Extensions
3 x 20
Sled Push
4 sets of 40m
Sled Pull
4 sets of 40m
Running Workout Plan
Phase 1
Tuesdays Easy Run
Beginners – 30 min | Intermediates – 45 min
Thursday Threshold Run
2 Km x 3 Reps | 2 min rest in between
Beginners – 5% fast | Intermediates – 15% fast
Sunday Long Easy Run
Beginners – 45 min | Intermediates – 60 min
Phase 2
Tuesdays Easy Run
Beginners – 45 min | Intermediates – 60 min
Thursday Threshold Run
3Km – 1 rep | 2Km – 1 rep | 1 Km – 1 Rep
Aim for negative splits
Sunday Long Easy Run
Beginners – 60 min | Intermediates – 75 min
Phase 3 Week 1
Tuesday Speed Work – 200m x 10 | 1 min rest in between
Thursday Timed Speed Run
10% faster than your easy run
Beginners – 30 min | Intermediates – 40 min
Sunday Long Easy Run
Beginners – 75 min | Intermediates – 90 min
Phase 3 Week 2
Tuesday Speed Work – 400m x 6. Target every rep under – 110 seconds.
Thursday & Sunday Same
Phase 3 Week 3
Tuesday Speed Work – 400m x 8. Target every rep under – 100 seconds.
Thursday & Sunday Same
Phase 3 Week 4
Tuesday Speed Work – 400m x 8. 200m x 6
Choose your own target. Aim consistency. And 200m to be faster than 400m
Thursday & Sunday Same
In this video Hybrid Training (full 90 day plan), I share my complete 90-Day Hybrid Training Blueprint designed to help you build muscle, run faster, improve endurance, and become a complete hybrid athlete.
If you’ve ever wondered how to combine strength training with running without sacrificing muscle, this video is for you. I break down the exact system I used to dramatically improve my running performance while maintaining an aesthetic physique.
This hybrid workout plan includes 3 days of strength training and 3 days of running with a progressive structure that anyone can follow. Whether you’re preparing for HYROX, improving your 5K or 10K time, or simply becoming a better athlete, this blueprint gives you a practical roadmap.
🔥 What You’ll Learn
– Complete 90-Day Hybrid Training Blueprint
– 3-Day Hybrid Workout Plan
– Beginner & Intermediate Running Plan
– How to Run Faster
– How to Improve Running Endurance
– Threshold Run Training
– Easy Runs Explained
– Sprint & Speed Work Programming
– Hybrid Athlete Strength Training
– Progressive Overload for Hybrid Training
– How to Balance Running & Weight Training
– HYROX Preparation Principles
🏃 The Running Program
This plan is divided into 3 progressive phases designed to gradually improve your endurance, speed, and running efficiency.
✅ Phase 1 — Build the Engine
✅ Phase 2 — Expand the Engine
✅ Phase 3 — Tune the Engine
By following these phases consistently, you’ll improve your aerobic base, threshold pace, sprint speed, and overall work capacity while continuing to build strength.
💪 The Strength Training Program
You’ll train 3 Full Body Strength Sessions every week focusing on:
Progressive Overload
Low Volume
High Frequency
Moderate Intensity
Maximum Recovery
This approach allows you to improve both strength and endurance simultaneously without burning yourself out.
Whether your goal is to:
✔ Become a Hybrid Athlete
✔ Prepare for HYROX
✔ Improve your running
✔ Build muscle naturally
✔ Increase endurance
✔ Become fitter than ever
this program will give you a structured roadmap for the next 90 days.
💬 Engagement
If you’re starting this 90-Day Hybrid Training Plan, comment “DAY 1” below.
I’ll be following the comments and would love to see your progress.
Don’t forget to Like, Subscribe, and share this video with someone who wants to become stronger and faster.