r/HybridAthlete

Hello hybrid people:)

I've been training "hybrid", so combining lifting, hyrox classes and running and in the summer months hiking, for the past 1 year. In the past months or even comparing from 1 year ago, I feel like I haven't made any progress running wise and can't seem to run faster. I think, I may be chronically tired because of wrong split or training too much, so I need your advice on my split. Would be really glad for your insights on this thank you.

And some info about me: F(26), best 5K time 1 year ago (27min50s), now (31min). I sleep for 8-9 hours everyday, so sleep is not the issue and I make sure to eat enough.

• Monday=rest day/stretching, getting some easy steps in
• Tuesday=interval/tempo session
• Wednesday=AM: lower strength, plyo, PM: easy 5km recovery run
• Thursday=ergs (ski, row, bike)
• Friday=easy 5-7km run
• Saturday=AM: long easy run, PM: upper strength
• Sunday=AM: easy short run/tempo short run, PM: 1h bike session/hyrox conditioning

Thank you all for your advice in advance. I like to have double training day on the weekend because I love training.

I am genuinely curious what the Hybrid Athelete Community thinks. Dude's built an insane brand over the past couple of years around running and lifting.

He's also an 11A (Infantry Officer) who got his Ranger Tab at his FIRST attempt after completing IBOLC. Curious what any Soldiers who are on here think as well.

Any insight helps, thanks!

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I’ve been getting more into hybrid training and noticed something:

There are great plans if you only want to build muscle OR only run.

But combining strength + endurance while having a job and normal life is way harder than I expected.

So I’m curious:

What frustrates you most about hybrid training right now?

Would love to hear:

1. Your biggest struggle
2. What you’ve already tried
3. What worked / what didnt?

Genuinely interested in learning how people handle this.

Hello everyone,

For a bit of content : I’m a women, 23 and I just ran a marathon a week ago after a year of running regularly.

I’m currently in a phase where I want to lean out, gain muscle but also keep progressing in my running before beginning a new marathon training block. So I have approximately 2 months.

Monday : Upper body 1
Tuesday : Easy run + Lower body 1 (Heavy)
Wednesday : Rest
Thursday : Upper body 2
Friday: Lower Body 2 (running focused) + speed session
Saturday : Rest
Sunday : Long run (Approx 14-16km)

What do you think of this program? Would you change something about it or is it optimal to get the results that I want ? Also if you have some advices for nutrition (besides calorie deficit ahah i know that) and everyday life habits I would be happy to hear it!

I know 2 months is not a lot which is why I want to optimize a maximum my program so that I get the most out of it.

I’m still relatively new to running, but I do have several years of experience with strength training and lifting.

I train hybrid style now: strength training + running. Right now I run 3x per week:

• 1 interval session
• 1 longer endurance run
• 1 easy run

The weird thing is that I’m consistently getting SLOWER instead of faster.

A few months ago I could run significantly faster at the same heart rate. Now my pace has dropped massively (from around 6:45/km to sometimes 8:30/km at similar effort/HR). Even after taking a full week off, things barely improved.

Another thing:
If I try to keep my heart rate low (around 145 bpm for Zone 2), I literally have to jog super slowly or even walk in between. Otherwise my HR shoots up quickly.

Symptoms/observations:

• legs often feel heavy
• heart rate climbs quickly
• runs feel harder than they should
• easy runs don’t feel easy anymore
• performance keeps declining despite consistency

I’m wondering:

• Is this just accumulated fatigue / overreaching?
• Am I doing too much moderate intensity?
• Could hybrid training interfere with running adaptation this much?
• Should I temporarily drop intervals and focus only on easy aerobic work?
• Has anyone experienced needing to run-walk to rebuild aerobic fitness?

Would really appreciate advice from people who’ve gone through something similar, especially hybrid athletes balancing lifting + running.

Starting school tomorrow while also working 40 hours a week, and I’m realizing my current setup just isn’t sustainable anymore. I can only train Monday-Friday.

Right now I’m doing a bro split and running M/W/F after lifting, but the sessions are getting way too long. I still want to balance strength and endurance, I just need something more realistic.

I was thinking about switching to an upper/lower split 3 days a week and running on the off days Tuesday and Thursday, but then I’m only running 2x a week. Now I’m debating if it makes more sense to prioritize 3 runs and 2 lifting days instead.

Main goals are staying lean/athletic, maintaining or slowly building muscle, improving endurance, and avoiding burnout with school and work.

For people balancing hybrid training with busy schedules, what’s worked best for you? Is running 2x a week enough to maintain decent progress, or would you prioritize 3 runs and 2 lifting days?

SOR male local wanting to meet a male bodybuilder in Perth keen on friendship and gym buddy. Is there a local forum online here that is suitable? Other than in a gym is there anywhere else?

Sorry for the newbie question. But i always feel like people tell you to lift and run on the same day and make sure to get a full rest day after.

But I like to alternate. (Monday, Wednesday, Friday lifting) and (Tuesday, Thursday, Saturday running) Sunday rest.. and just rest if i feel tired any other day

Is there anyone inheritently wrong with this? I feel like I'm breaking some cardinal rule of gains lol... I'm not lifting extremely heavy or going extremely hard. Just a guy who wants to stay in shape and likes to lift and run at an average intensity.

Basically running on my rest days from lifting right? This is probably such a basic question for you guys but thought this was the best subreddit to post it in... appreciate your wisdom guys 🙏

Looking for electrolyte powders available in the EU that don’t have the super artificial taste. I’ve tried a few and struggle with the flavour after repeated use.

Mainly using them for running and longer sessions.

Curious what people actually stick with long term.

Took me a few races to understand this properly. Going slightly easier early has always worked out better

Here’s my split. Please give me some advice and feedback:

Monday: Push + Recovery run (zone 2)
PUSH
4x5, 1x5+ seated chest press

3x8-12 overhead db press

3x8-12 incline dumbbell press

3x8-12 skull crushers SS 3x15-20 lateral raises

3x8-12 single arm triceps extensions SS 3x15-20 lateral raises

Tuesday: Pull + Speed intervals
PULL
Standing row 4x5, 1x5+

3x8-12 Weighted pullups

3x8-12 seated cable rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 incline curls

Wednesday: Rest + medium Endurance Run

Thursday: Legs + Rest
LEGS
2x5, 1x5+ hacksquat

3x8-12 Romanian Deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 leg extension

Friday: Upper + Recovery run
UPPER
3x8-12 Incline smith

3x8-12 Weighted pull ups

3x15-20 Lateral raises

3x8-12 barbell curl

3x8-12 Weighted dips

Saturday: Rest + Extended Long Run (endurance)

Sunday: Rest + Complete rest/active mobility

I’m a competitive runner and have drifted toward longer distances over the years. I’ve completed multiple marathons under 2:30, so most of my training is very endurance-focused. During marathon builds, I’m usually in the gym 2–3 times per week, but it’s almost entirely running-specific work: lighter reps, stability work, smaller muscle groups, impact training, improving running economy, etc.

My physique isn’t bad, but it’s definitely very “runner.” I have low body fat overall, but really thin arms and legs, and I’ve never had super visible abs. I’m 6’0” and around 155 lbs. I’ve honestly never really tried to gain weight or build muscle before.

What I’d really like is to add some size in my arms, chest, and calves while also getting a more defined six-pack. I still want to keep running at a fairly high level, but I’d like to look a little more athletic/filled out instead of just skinny endurance runner.

Does anyone have advice on how to approach this? Especially balancing marathon training with hypertrophy, nutrition, and putting on muscle without feeling sluggish?

I’m wanting to train for a half marathon and am looking for some recommendations that might work well with my strength programming.

I’m about 5’6 170lbs and am fairly strong (1400+ total). I lift 4 days a week and my workouts are pretty taxing. I HIIT one day, long cardio one day (60+ minutes), and the rest is 30-45 minute zone two sessions. I can run for a while, but I’m very slow. My best mile is 6:46 and my best 5k is 25:00. Running has never been my forte.

I’m looking for ideas on a 1/2 prep program that might fit my current style of training or would I just need to reduce the lifting intensity?

Any help or recommendations are appreciated

I used to plan my training pretty carefully, weekly mileage, long run progression, speed sessions on the right days but wouldn't do the same for recovery, feeling okay = run, something hurts = day off.

Then I started reading the actual research on how injuries happen and realised that "feeling fine" is not a good recovery metric. In short, there is a fitness-fatigue model that shows your readiness is a balance between accumulated fitness and accumulated fatigue. The tricky part is that cardiovascular fitness rebounds fast but tissue-level repair takes much longer. You can feel ready to go while your tendons and muscles are still mid-rebuild.

On top of that, the research shows that things outside training, sleep quality, nutrition, psychological stress, have a massive effect on how fast your body actually processes training load.

So I'm curious: do you track any of this? Sleep, nutrition, stress? Or do you mostly go by feel and hope for the best? And if you do track, has it actually changed how you train?

I try to create a community where athletes can discuss recovery techinques here r/sports_recovery , I post good comments and useful posts from other communities there. Have a look if that's interesting to you.

hey yall so glad i found this sub. could really use some help.

im 29m 5'10 190 pounds with a goal weight of 175.

current macros are 2000 cal 175P 200C 55F ( this is new this month as my body builder friend helped me set this up. Before i was not tracking since i was losing weight )

my training schedule is as follows.

M,W uppper body in the morning for an hour and then a 5 mile run after at 9-10 min pace.

T,Th legs for an hour or little bit more. no running

F rest , Saturday long run of 10 miles. Sunday. recovery run or rest if i need it.

ive been running this much since January and hitting upper but not lower. this is the first month ive incorpated leg days.

far I've lost 40 pounds but i feel like my weight has stagnated?

so if yall could chime in on advice or your macros id really appreicate it. Id like to lose the rest of the gut i got and get lean.