Most hybrid racers have jobs, families and limited time. The best training plan is the one you can stick to. Here is how to structure a week around real life.
The key sessions
If time is short, prioritise:
- One hard running session: threshold or intervals. See threshold runs.
- One strength session.
- One race-specific session: stations and runs together. See hybrid brick sessions.
Three sessions a week
- Day 1: Strength, plus a short easy run.
- Day 2: Threshold run.
- Day 3: Race-specific session.
Four sessions a week
- Day 1: Strength A.
- Day 2: Threshold run.
- Day 3: Strength B, plus easy run.
- Day 4: Race-specific session.
Five sessions a week
- Monday: Strength A + easy run.
- Tuesday: Threshold run.
- Wednesday: Easy run or erg.
- Thursday: Strength B.
- Saturday: Race-specific or long session.
Tips for busy people
- Commute runs: run to or from work.
- Lunchtime sessions: short strength or erg sessions.
- Weekend long sessions: when you have more time.
- Home sessions: see hybrid training in a home gym.
When life gets in the way
Missing a session is normal. Do not try to squeeze it in the next day. Just continue.
Recovery
At least one full rest day a week. Sleep matters. See sleep and recovery.
Related
Running and lifting together covers how to order sessions.