12 Week Hybrid Athlete Plan - Beginner

12 Week Base Plan

This is a 12 week introductory plan for anyone looking to pursue running and lifting. This plan will be structured but flexible, perfect for beginners who want to get stronger, build muscle, and improve your endurance. If you want to run and lift without burning out or losing muscle, this plan is for you.

4 Day Hybrid Split

• Day 1: Upper Body Strength + Easy Run
• Day 2: Lower Body Strength + Interval Run
• Day 3: Rest/Active Recovery
• Day 4: Upper Body Hypertrophy + Tempo Run
• Day 5: Lower Body Hypertrophy + Easy Run
• Day 6: Rest/Active Recovery
• Day 7: Long Run 

Also Included

Mobility + Stretching Routine, Nutrition and Recovery Tips, Important Running/Lifting tips that I wish I knew when I started, and additional hybrid athlete tips