Hybrid Monster 5K/10K
Speed & Strength
Become the complete female athlete. This program builds running endurance while maintaining lean muscle and strength. Run/lift periodization for optimal results.
Program Overview
Frequency
6 days/week (3 lift + 3 run)
Session
45–60 min
Duration
8 weeks
Rest Days
1 full rest day
Equipment
Full gym + running shoes
Difficulty
Intermediate
Training Phases
Base Building
Weeks 1–3
Aerobic base. Easy runs. Maintain strength.
Development
Weeks 4–6
Add speed work. Increase volume. Push strength.
Race Prep
Weeks 7–8
Taper. Peak. Race simulation.
Sample Week
6 training daysWarm-Up
5 min rowing + arm circles
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Bench Press | 3 | 10–12 | 75s |
Lat Pulldown | 3 | 10–12 | 75s |
Shoulder Press | 3 | 10–12 | 60s |
Cable Row | 3 | 12 | 60s |
Superset: Curl + Pushdown | 3 | 12 each | 45s |
Cool-Down
Stretch — 5 min
Progression Guide
Weeks 1–3: Easy runs only. Build base. Maintain lifting numbers.
Weeks 4–6: Add tempo runs. Increase long run by 5 min/week.
Weeks 7–8: Taper running 30%. Maintain intensity. Fresh for race day.
Women's Tip: Iron levels can drop with running. Consider supplementation if you feel fatigued.
Nutrition Tip
Eat at maintenance. Don't cut calories while training for both. Carbs are your friend. Protein at 1.6–2.0g/kg. Iron-rich foods are important.
Explore Full Nutrition Guide
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