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Program Overview
This 12-week hybrid plan is designed for strength athletes who want to build toward their first 5K—without sacrificing muscle or strength. It combines strategic strength training with progressive running sessions to help you become a more well-rounded athlete.

What to Expect

• Strength Training (2x/week): Focused on foundational movement patterns like squats, hinges, pulls, and core work. These sessions maintain your strength and support injury resilience.

• Running (3x/week): A structured mix of easy runs, tempo intervals, and long runs. The goal is to gradually build your aerobic capacity while keeping recovery in check.

Program Philosophy
This plan respects where you're starting from. It avoids overloading your schedule or compromising recovery. Strength and running complement each other here—you won't have to choose between performance and progress.

End Goal
By the end of 12 weeks, you’ll be:

• Stronger and more resilient

• Confident in your running stride

• Ready to proudly complete your first 5K

Who It's For

• Strength athletes curious about running

• Lifters looking for a structured, supportive entry into endurance training

• Anyone wanting to move with purpose, improve cardiovascular fitness, and hit a clear, motivating goal