HP(Hybrid/PPL) Hypertrophy is a program designed to build strength and size while also training for running a 10k A 4 day weightlifting routine, partnered with a running routine. Push: Chest, Triceps, Shoulders Pull: Back, Biceps, some shoulders Legs: Legs, Shoulders(don't worry I'll explain) Upper: Full upper body day Always run after your strength training but preferably on completely different days. I'd recommend breaking up your runs into 3 runs per week, 2 light runs, 1 medium intensity run. Make week 6 your long run to test progress. 1st week: 4 miles 2nd week: 4 miles 3rd week: 6 miles 4th week: 6 miles 5th week: 7 miles 6th week: 8 miles (high intensity) 7th week: 8 miles 8th week: 9 miles 9th week: 9 miles 10th week: 10 miles