Team Reach Training
Strength & Conditioning, Obstacle Course RacingThe Hybrid Runner program is ideal for those who love to run, but want to build or maintain a strong, athletic physique. This program is designed to help you achieve your fastest 5k while turning heads on the course.
Build an athletic and muscular physique while increasing your 5k pace to record times with the Hybrid Runner. This program will help you prevent injuries, increase your aerobic threshold, and look like you've spent some time in the weight room.
This is a 12 week program with 7 sessions per week.
Features7 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Pre Run Prep
Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg
B
30 Minute Easy Run
1 x 30:00
C
Rest
1 x 5:00
D
KB Single Arm Reverse Lunge to Press
3 x 8
E
Single Leg RDL w/Row
3 x 8
F
Psoas March Non-Alternating
3 x 10
Post Workout Stretch
G
Perform Each Stretch for 20-30sec: Pigeon Kneeling Hamstring Extended Arm Lizard Thread Needle Couch
Full Body Prep
A
Complete 3 Rounds of the Following: DB Romanian Deadlift x5 Bent Over DB Row x5 Push-Up x10 Standing DB Arnold Press x5 Bird Dog x5/side *Little to no rest between rounds. Use light dumbbells.
B
Banded Hip Thrust
3 x 20
C
Deadlift
3 x 10
D
Lat Pulldown
4 x 10
E
DB Bench Press
4 x 10
F1
Double KB Front Squat
3 x 8
F2
Single Arm Kneeling Dumbbell Shoulder Press
3 x 8
F3
Donkey Calf Raise
3 x 25
Post Workout Stretch
G
Perform Each Stretch for 20-30sec: Lats and Pecs Thread Needle Pigeon Kneeling Hamstring Couch Calf
A
Shoulder and Pec Activation 1
2 x 15
B
Lunging Hip Opening Complex
2 x 5
C
Turkish Get Up
3 x 5
D1
Kneeling Tricep Rope Pushdown
4 x 10
D2
Alternating DB Supinated Curl
4 x 10
E
Tricep Cable Kickback
2 x 20
F
Behind Back Cable Curl
2 x 20
G1
Standing Cable Wood Choppers
2 x 15
G2
Spiderman Plank
2 x 30
Post Workout Stretch
H
Perform Each Stretch for 20-30sec: Wall Bicep Tricep Modified Lat Pigeon Couch Kneeling Hamstring
Prep
A
Pre Run Prep
Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg
B
Lunging Hip Opening Complex
1 x 4
C
Light Jog
1 x 6:00
D
Running Intervals
4 x 1000
E
Light Jog
1 x 5:00 @ 4
Recovery
F
Post Run Stretch
Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Modified Pigeon Thread Needle Stretch Calf Extended Arm Lizard
Full Body Prep
A
Complete 3 Rounds of the Following: Banded Air Squat x5 Banded Row x10 Push-Up x10 Banded Shoulder Press x5/arm Bird Dog x5/side *Little to no rest between rounds. Use light dumbbells.
B
Banded Donkey Kicks
3 x 20
C
Back Squat
3 x 10
D
Low Single Arm Cable Row
3 x 15
E
Bench Press
3 x 15
F1
Single Arm OH KB Bulgarian Split Squat
3 x 8
F2
Barbell Z Press
3 x 8
F3
Single Leg Calf Raise
3 x 15
Post Workout Stretch
G
Perform Each Stretch for 20-30sec: Lats and Pecs Thread Needle Pigeon Kneeling Hamstring Couch Calf
A
Rowing
1 x 20:00
B
Hip Opener Complex 1
1 x 0:45
C
Shoulder, Pec, and Lat Opener Complex 1
1 x 0:45
D1
Split Stance Overhead Tricep Extension
3 x 15
D2
Rope Hammer Curl
3 x 15
E
21s Tricep Pressdown
2 x 21
F
21s DB Bicep Curl
2 x 21
G1
Hanging Knee Raise
2 x 25
G2
Russian Twist
2 x 25
Post Workout Stretch
H
Perform Each Stretch for 20-30sec: Wall Bicep Tricep Modified Lat Pigeon Couch Kneeling Hamstring
Prep
A
Pre Run Prep
Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg
B
Traffic Light Fartlek
1 x 24:00
Recovery
C
Post Run Stretch
Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Modified Pigeon Thread Needle Stretch Extended Arm Lizard Calf
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
