PR YOUR 5K OR MILE WITHOUT LOSING STRENGTH
Hybrid plan for lifters
A 12 week, balanced plan that keeps your big lifts moving while you get faster. No junk volume. No guesswork. Built for those who want to be strong and fast.
Balanced lift and run programming with controlled intensity. Easy runs by heart rate. Hard work by pace, heart rate, and RPE. Week 9 race fork for 5K or Mile. Planned deload and focused sharpening block so you peak on race week.
WHO IT IS FOR:
If you lift but want a faster 5K or mile, this is the plan.
- Lifters who want a 5K or mile PR while keeping or gaining strength
- Beginner to intermediate runners, beginner to low advanced lifters
- 4 to 6 hours per week and access to a basic gym plus road or treadmill
- Anyone who tried run more and lift less and ended up injured, weaker, or overtrained
NOT A FIT FOR:
- Advanced+ runners chasing seconds at the margin
- Anyone who insists more volume/intensity is the answer
BEFORE AND AFTER
What changes in 12 weeks when volume has a purpose and intensity is controlled.
(note: please provide me photos for this section..and/or photos on the other sections too, thanks.)
BEFORE
Random intervals, junk miles, sore legs, lost strength, nagging injuries.
AFTER
Targeted, focused interval sessions, bigger engine, maintained or improved squat, bench, and deadlift, and a race day PR.
Time bound promise. PR your 5K or mile in 12 weeks while improving strength or at minimum maintaining it.
Weekly time 4 to 6 hours. Can be done in 4. Five to six is ideal.
WHY IT WORKS:
LIFTER FIRST DESIGN
Concurrency sequencing preserves leg freshness for key runs while driving lifts.
NO JUNK VOLUME
Every set and rep has a purpose. Intensity is controlled and progressed.
ENGINE OVER EGO
Sub threshold/threshold focus builds speed without constant soreness.
GUIDED BY DATA
Easy runs by heart rate. Hard runs by pace, heart rate, and RPE.
WEEK 9
Specific peaking for 5K or Mile with the right sharpening and taper.
WHAT YOU GET:
Everything you need to train with purpose and track progress.
- 12 week plan with 4 different frequency/split lifting options
- Block structure: Base, Build, Peak and Sharpen with a 5K or Mile fork after Week 8
- Time trials in Weeks 4 and 8 to recalibrate zones and paces
- Getting Started Guide for setup in 15 minutes
- Lifting Guide with RPE, rest, progression, and substitutions if you do not back squat, bench, or deadlift
- Warm Up and Mobility templates
- Running Intensity and Pace Guide with plain English zone and run type explanations
- Running Pace Calculator so you always hit the right intensity
- Race Week Playbook for 5K and Mile with taper, warm up, pacing, and execution
- Recovery and Deload Playbook to auto adjust when life happens
- Troubleshooting Decision Tree for missed sessions, soreness, or poor sleep
- Exercise Substitution Matrix for DB only, machine swaps, and hotel gyms
- Travel and Sick Week Protocol to keep momentum
- Nutrition Quick Start for lifters who run
Delivery line: 12 Week plan delivered by Google Sheet with rest delivered through Kajabi course modules (plus option to DL all as PDFs). Several video explanations included.
YOUR 12 WEEK PLAN AT A GLANCE:
Clear blocks, clear goals, clear checkpoints.
RESULTS THAT MATCH THE GOAL
Client, Doug
Deadlift 395 to 450 lb. Mile 5:51 to 4:59. 5K 21:20 to 18:30 in 6 to 8 months.
Coach, Mike
5K 20:35 to 16:56 in 20 months. 1:26 half marathon and a 1200 lb total in the same week..
COMMON CONCERNS HANDLED
It is not enough volume
I failed hybrid before or burned out
Running will kill my lifts
I get injured running
I am not a runner
I only have dumbbells or a hotel gym
I do not have time
I might miss a week
TIME AND EQUIPMENT
Simple requirements so you can stay consistent.
(please adjust the text below..time and days can be a little longer or equipment shorter to match the size of the boxes. sorry can't do it since I'm not familiar with the topic. thanks. )
TIME
4 to 6 hours per week and can compress to 4 on busy weeks
DAYS
5 to 6 days is ideal and can be done in 3-4 if necessary
EQUIPEMENT
Full gym is ideal and the plan adapts to DB only or hotel gym plus road or treadmill
VALUE AND PRICING
One Time Payment
$89
About 30 dollars per month over the 3 month block.
- 1 to 1 coaching: 200 to 400 dollars per month which is 600 to 1200 dollars over 12 weeks
- Generic running apps: 20 to 30 dollars per month without strength component
- Free templates: do not combine proper lift timing, sub threshold emphasis, and a race specific fork
VALUE EQUATION:
- Dream outcome up: PR a 5K or mile and keep or grow strength
- Likelihood of success up: tested sequencing, two time trials, decision trees
- Time delay down: 12 weeks with clear milestones at Weeks 4, 8, and 12
- Effort and sacrifice down: no junk volume and exact substitutions when life gets busy
GUARANTEE:
If you do not feel it was worth it, I will refund you. Get on a quick video call, look me in the eye, and tell me you did the program as written for 12 weeks with no missed sessions and no off script work and it was not worth the money. I will return every dollar.
