PROGRAM

Hybrid Strength and Running Week

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Overview and Equipment

An intermediate weekly hybrid routine for building muscle, extending running endurance, improving speed, and staying athletic. Equipment: one 12 kg (about 26 lb) kettlebell, a pull-up bar, and a backpack loaded to 20 lb. The source presents this as a weekly schedule and does not specify a fixed program length, set rest periods, or a progression system.

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Source Context

The creator reported a recent maximum long run of 15 miles and an eventual marathon ambition. This entry preserves the routine as posted; it does not add a marathon progression, loading progression, or rest intervals because none were defined. Primary source: https://www.reddit.com/r/HybridAthlete/comments/1vo46jr/can_yall_rate_my_weekly_schedule_for_someone/

Entraînement

Sunday — Pull, Core, and Easy Run

Upper-body pulling and roughly 20 minutes of moderate core work, followed by an easy run.

  1. 01Weighted Pull-Ups (20 lb backpack)5 sets × 8 reps
  2. 02Single-Arm Kettlebell Row4 sets × 15 reps per arm
  3. 03Kettlebell Upright Row4 sets × 12 reps
  4. 04Two-Hand Kettlebell Goblet Curl3 sets × 12 reps
  5. 05Core WorkAbout 20 minutes; exercises not specified in the s
  6. 06Easy Run5–7 km at about 11:30 per mile

Entraînement

Monday — Push

Kettlebell and bodyweight pressing session for the chest, shoulders, and triceps.

  1. 01Single-Arm Kettlebell Overhead Press4 sets × 8–10 reps per arm
  2. 02Weighted Decline Push-Ups (20 lb backpack)4 sets × 10 reps
  3. 03Pike Push-Ups3 sets × 10 reps
  4. 04Pulse Push-Ups3 sets × 20 reps
  5. 05Kettlebell Skull Crushers3 sets × 12 reps
  6. 06Kettlebell Halos3 sets × 10 reps per side

Entraînement

Tuesday — Legs and Hill Sprints

Lower-body power and strength work, immediately followed in the original schedule by short uphill sprints.

  1. 01Jumping Goblet Squat4 sets × 12 reps
  2. 02Single-Leg Romanian Deadlift3 sets × 10 reps per leg
  3. 03Split Squat3 sets × 10 reps per leg
  4. 04Kettlebell Swing4 sets × 20 reps
  5. 05Calf Raise4 sets × 20 reps
  6. 06Uphill Sprint10 × 25 seconds uphill; about 1 minute walking bac

Entraînement

Wednesday — Core Circuit

Complete three rounds of the full circuit.

  1. 01Kettlebell Russian Twist3 rounds × 20 reps
  2. 02Kettlebell Dead Bug Pullover3 rounds × 20 reps
  3. 03Hollow Hold3 rounds × 20 seconds
  4. 04Kettlebell Wood Chop3 rounds × 10 reps per side
  5. 05Hanging Leg Raise3 rounds; reps not specified in the source

Entraînement

Thursday — Upper-Body Circuit

Complete five rounds of all four movements.

  1. 01Pull-Ups5 rounds × 8 reps
  2. 02Push-Ups5 rounds × 20 reps
  3. 03Kettlebell Overhead Press5 rounds × 6 reps
  4. 04Single-Arm Kettlebell Row5 rounds × 12 reps per arm

Entraînement

Friday — Long Run

The weekly long-distance session. Choose a distance within the source range that matches current capacity.

  1. 01Long Run10–20 km

Récupération

Saturday — Rest

No scheduled training.