Gear & Kit
Training plan

Starting hybrid training: the first eight weeks

New to running and lifting together? A gentle eight-week start that builds habits, basic fitness and technique before you even think about a race.

Tony Chan

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If you are new to both running and strength training, the first eight weeks are about building habits and basic fitness. Racing can come later.

If you have a health condition or have not exercised for a long time, check with a doctor before starting.

The goals

  • Train consistently, three times a week.
  • Learn the basic movements.
  • Build running fitness gradually.

Weeks 1–4

Three sessions a week:

  • Session 1 — run/walk: 20 to 30 minutes, alternating running and walking. Build the running portions each week.
  • Session 2 — strength: bodyweight squats, lunges, push-ups (incline if needed), rows, planks. 2 to 3 sets of 8 to 12.
  • Session 3 — mixed: 10-minute run/walk, then a short circuit of strength moves.

Weeks 5–8

  • Session 1 — easy run: 20 to 30 minutes, mostly running.
  • Session 2 — strength: add weights — goblet squats, dumbbell lunges, dumbbell presses and rows.
  • Session 3 — mixed: run intervals with stations, e.g. 400 m run then 10 squats, repeated.

Technique

Learn the basic movements properly. Consider a session with a coach.

Recovery

Take rest days between sessions. Expect some soreness at first. It will improve.

After eight weeks

You will be ready to follow a race-specific plan. See a 12-week HYROX build.

Your first HYROX.