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Hybrid Month Split
4-week hybrid block: 3 gym sessions and 3 runs per week. Build strength and aerobic base simultaneously.
4 weeks
Duration
~96 km
Total Running
Hybrid fitness
Goal Time
Week 1 — Foundation
Weekly Volume: ~24 km
| Day | Date | Training | Run |
|---|---|---|---|
| Mon | Jun 1 | Upper body (chest + back) | — km |
| Tue | Jun 2 | Easy run 8 km | 8 km |
| Wed | Jun 3 | Lower body (legs) | — km |
| Thu | Jun 4 | Tempo run 8 km | 8 km |
| Fri | Jun 5 | Push (shoulders + chest) | — km |
| Sat | Jun 6 | Long run 8 km easy | 8 km |
| Sun | Jun 7 | Rest / mobility | — km |
Mon · Jun 1
Upper body (chest + back)
Tue · Jun 2
Easy run 8 km
Wed · Jun 3
Lower body (legs)
Thu · Jun 4
Tempo run 8 km
Fri · Jun 5
Push (shoulders + chest)
Sat · Jun 6
Long run 8 km easy
Sun · Jun 7
Rest / mobility