Hybrid 5k Performance Template

Training Q&A [Moderated]
1

Hello friends,

47M 172lbs 5’11. Former marathoner, but took ~10 years off with new kids and a stressful job. Was 155lbs when I started lifting last May. All the way back to square one unfortunately.

I’ve been running a PPL rest repeat for the last 8-12 months or so, so it winds up being 8 days for two times through, and I don’t mind not doing the same lifts on the same day of the week. As I’ve been trying to build my running back in, I’ve struggled with how to line it up. Run every other day on push and leg day? Run every other day on pull and leg day? Run every three days and all bets are off? How do I balance the stress and recovery on my legs from leg day with the stress on my legs from building up my running mileage?

With that in mind, you can imagine I was excited to see the launch of the hybrid 5k-10k program, and just bought it. Hoping to start it next Sunday. I’ve read the intro pdf and looked through the spreadsheet. Am I missing the part where it tells me how to line up the running with the 3 lifting days? Do I run Sunday lift Monday, etc. I just see 3 lifting days, and 3-4 cardio sessions listed as GPP. You may be making this generic so folks can adapt to their schedule, but in my case, I’ll flex my schedule if you just tell me what to do.

Thanks in advance, and really looking forward to running the program so to speak.

DK

2

Howdy!

No, you’re not missing it. I didn’t put a suggested schedule for the template for two reasons: 1) I don’t think it really matters, and 2) I wanted to avoid people asking about deviating from any recommended schedule had I made one. I can see the case for making a recommendation anyway, so this is good feedback.

The way I think about it is, your training schedule should be setup to maximize your own training load. While you and I can hypothesize that moving certain workouts here or there relative to one another may increase performance in the gym or on the run, I don’t think these differences are big enough to affect adaptation, or warrant a recommendation.

If it were me, my schedule would prefer a longer run on Saturday, and active recovery on Sunday. I’d do the other runs on non-lifting days, just to be more active, more often.