Let's get hybrid #1

"Let’s get hybrid" is created by me, Emilia Bäckman. This program is for those who want to challenge themselves, perhaps tired of just strength training and now seeking to vary their workouts and set new goals. If you follow the program from start to finish, you will be ready to run your first marathon! With the help of "Let’s get hybrid," you will improve your fitness and become a more enduring runner while maintaining (and hopefully even building) as much muscle as possible!

 

If your goal is simply to integrate running as part of your training alongside the gym, Program #1 is perfect for you!

 

Side Note: The program is based on how I (Emilia) trained for my first marathon in the summer of 2023. That being said, I am by no means a professional runner yet, but I trained for a marathon alongside my strength training in this way, and since then, running has become a significant part of my training!

 

Not sure about the different heart rate zones or other running info? Read about in in our training advice: 'Become a better runner' and 'Cardio'.

 

21 weeks divided into 3 programs - This is Program #1

5 sessions/week

 

Location: Gym + Outdoors

Level: Moderate/advanced

Focus: Strength, endurance, conditioning

Cardio: 5 cardio sessions per week (2 low-intensity and 3 high-intensity)

Sessions: The sessions primarily focus on improving endurance in your running while maintaining and building muscle mass. The weekly training consists of 2 running sessions, 2 strength sessions, and 1 full-body session with intervals.

Don't forget to warm up with mobility/stretching before each workout!

Workout split:

• Running
• Legs + Core
• Rest
• Upper Body
• Speed Running
• Rest
• Full-Body + Intervals