WEEK 5 - Hybrid Training 16 Week Plan
WEEK 5
16-WEEK HYBRID TRAINING PLAN
Notes:
- Rest 1–2 minutes between sets.
- Prioritize sleep, hydration, and pre/post workout fueling.
- Adjust run intensity (Zone 2 or Tempo) based on your training phase.
Download the PDF for Week 5:
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MONDAY — Run + Lower Body Strength
AM: 6-mile run (Aerobic / “Easy”)
PM: Lower Body Strength
- Walking Barbell Lunges: 4 x 20 (10 each leg) w/ 10 barbell squats at the end of each set
- Leg Press: 4 x 10-12
- Leg Extensions: 4 x 10-15
- Romanian Dumbbell Deadlift: 4 x 10-12
- Barbell Squats: 5 x 5
TUESDAY — Upper Body Strength
- 100 Push-Ups
- 50 Pull-Ups
- Dumbbell Chest Press: 4 x 8-10
- Cable Chest Fly: 3 x 12-15
- Barbell Overhead Press: 4 x 8-10
- Lateral Dumbbell Raise: 4 x 12-15
- Bodyweight Dips: 3 x (AMRAP)
- Skull Crushers: 3 x 12-15
WEDNESDAY — Run
AM: 9 miles (speed workout)
-1.5 mile warm up
-3 x 2 miles at 5k pace w/ 3 minutes rest between
-1.5 mile cool down
THURSDAY — Lower Body Strength
- Hack Squats: 5 x 10-12
- Bulgarian Split Squats: 4 x 8-10
- Reverse Dumbbell Lunges: 4 x 15 (each leg)
- Superset: Leg Extensions (12) + Leg Curl (12) x 3
- Hip Thrusters: 4 x 12-15
- Calf Raises: 3 x 15-20
FRIDAY — Run + Upper Body Strength
AM: 6-mile run (Aerobic / “Easy”)
PM: Upper Body Strength
- 100 Push-Ups
- 50 Pull-Ups
- Lat Pull Down: 4 x 10-12
- Barbell Row: 4 x 10x12
- Back Extensions: 4 x 15
- Low Cable Row: 3 x 10-12
- Chin Ups: 3 x AMRAP
- Barbell Curls: 4 x 10-12
SATURDAY — Long Run
- 90–120 minute endurance run (Aerobic / “Easy”)
SUNDAY — Rest / Recovery
- Foam rolling, stretching, yoga, optional walk
SHOP BPN SUPPLEMENTS
