Hybrid Training Program

Goal: Join the 1000 lb Club & Set a 1-Mile PR

Weekly Template Overview

Monday: Heavy Squat + Bench
Tuesday: Sprint Technique / Short Hill Sprints
Wednesday: Active Recovery or Rest
Thursday: Heavy Deadlift + Pulling Assistance
Friday: Speed Endurance Intervals (e.g., 3x600m @ mile pace)
Saturday: Easy Run or Mobility
Sunday: Full Rest

Phases

Weeks 1-4: Base Rebuild Phase

Main lifts at 70-75% for 4-6 reps (build groove, bar speed)
Sprint work: Short sprints (4x150m or 6x60m hill sprints)
Speed intervals: 3x400m at 90% 1-mile pace
1-2 runs/week at conversational pace (2-3 miles)

Weeks 5-10: Strength Accumulation + Speed Progression

Main lifts move to 80-90% for 3-5 reps
Include overload work: tempo squats, deficit DL, pause bench
Sprint work: flying 20s, 3-point starts, bounding drills
Speed intervals: 3-4x600m @ mile pace + aerobic support (1-2 short easy runs)

Weeks 11-13: Peaking for Strength

Singles/doubles at 90-95%
Lower total reps (2-3 sets per lift)
Maintain sprint work: 4x150m @ ~90% effort
Back off volume on long intervals, use strides for speed feel

Week 14: Strength Test Week

Attempt max lifts: Squat, Bench, Deadlift (3 attempts each)
Light sprints only, no hard intervals

Weeks 15-16: Mile PR Taper & Test

Deload strength work (50-60%) to stay active
Focus on 1-mile race-specific intervals (e.g., 3x800m @ goal pace)
Include turnover work: 4x200m fast but relaxed
Race simulation or time trial at end of week 16

Tips for Success

Fuel with adequate carbs and protein, this is a high-demand program
Use contrast showers, mobility work, and massage for recovery
Track both bar speed and run paces, adjust if one begins to suffer
Sleep 8+ hours per night whenever possible