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Running and Strength Hybrid: 4 Days

Two strength days and two runs: one easy, one interval session. Strength stays heavy and short so the running does not suffer.

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See your setup in four steps

Length
8 weeks
Days a week
4
Sessions
32
Exercises
11

Equipment: Barbell, Bodyweight, Cable, Cardio machine and Dumbbell

The program, week by week

Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.

Week 1 repeats for all 8 weeks.

Week 1

4 sessions

Day 1Strength A

Day 2Easy Run

Day 3Rest

Rest day

Day 4Strength B

Day 5Rest

Rest day

Day 6Intervals

Day 7Rest

Rest day

Questions

How many days a week is Running and Strength Hybrid: 4 Days?
4 sessions a week for 8 weeks, 32 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
What equipment does Running and Strength Hybrid: 4 Days need?
It uses barbell, bodyweight, cable, cardio machine and dumbbell.
Is Running and Strength Hybrid: 4 Days free?
Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
Can a coach give Running and Strength Hybrid: 4 Days to a client?
Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.

Run Running and Strength Hybrid: 4 Days free

Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.

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See your setup in four steps

Your first 3 clients are free. 0% commission on everything you sell.