Natacha Oceane Hybrid

02
CO N T EN TS
BEFORE YOU START
A QU ICK ME SSAG E 04
FIND YOUR HYBRID.
CH OOSE YOU R T RAI NIN G F O CUS 06
TRAINING BLOCKS
WOR KOU T TY P ES 10
THE SCHEDULES
W EEK LY ROUTIN E 11
FIND YOUR HYBRID.
C HOOSE YOU R P RIM ARY D ISTANC E 13
RUNNING
U NDERSTAN DIN G IN TE NSI TY 17
RUNNING SCHEDULES
B EGINN ER , 5KM , 1 0K M, HAL F & FU L L MA RAT HO N 23
RESISTANCE TRAINING
MASTE R YOUR WO RKOU TS 34
NUTRITION
F UE L LIN G FOR HY B RID. 45
03
CO N T EN TS
MACRONUTRIENTS
F OR P ER FOR MAN CE 48
MACRONUTRIENTS
A SAM PL E DAY 52
MICRONUTRIENTS
& S U PP LE M EN TAT IO N 53
CALORIE MAINTENANCE
E ST IMATIONS 55
IF YOU’RE UNDER-EATING
SIG NS & SO LU TIO NS 58
APPROVED BY RENEE
SPO RTS PE RFORM ANCE R D. 65
REFERENCES
SCIEN TIF IC LIT E RAT U RE 67
04
BEF O R E YOU
STA RT
Welcome to HYBRID. my friend! Strength is so
empowering and running is so freeing, so if we get this
right you should feel amazing!
Over the next 12 weeks, we’ll go after the blend of

running and strength training that feels most fulfilling for
you right now. You might have already noticed that each
week of workouts contains a bunch of Training Blocks:
first we’ll get specific around your priorities and then we’ll
know which Training Blocks are right for you.
We’ll also tailor the running sessions to your goals and

experience, so there are many versions of HYBRID.! My
hope is that as you progress and as your priorities shift
between running and strength, you’ll always have
HYBRID. to lean on.
In the Training section here, we’ll get clear on your goals

first, before laying out your run schedule and coaching
cues to crush the gym workouts!
In the Nutrition portion, we’ll lay out the fundamentals to

fuelling for performance including recommended
minimum intakes for the macros and more.
BEFORE YOU START
HYBRID.
05
P.S.
YOU’RE
A AMM AA ZZ IINNGG
AMAZIN Progress in multiple directions simultaneously is
achievable but it takes a second. Not every run will feel
like your fastest, and not every gym session will feel like
your strongest.
Your body will adapt in response to training stimuli if you

give it the inputs it needs: energy, rest and time.
It can be easy to miss all the subtle signs of progress

you’re making. Form improvements in the gym that
mean your target muscles are actually strengthening
even though the weight hasn’t gone up. Temperature
di erences on your run which mean that even falling a
little short of your personal best means you’ve become
fitter.
It’s not all obvious and linear. Just remember the three
inputs that enable change and it’s coming!
BEFORE YOU START
HYBRID.
06
TR A I N I N G
FIND YOUR HYBRID
FIND YOUR HYBRID
FIND YOUR HYBRID
FIND YOUR HYBRID
FIND YOUR HYBRID
TRAINING
HYBRID.
HYBRID.
07
FIND YOUR HYBRID

A N O V E R V I E W
There are many types of hybrid athlete. Some

want to prioritise running and prepare for a race
while maintaining the muscle and strength they’ve
built. Others want to prioritise building muscle and
strength, while preserving a base of endurance
ability and showing a little love to their
cardiovascular health. And others don’t
necessarily have a priority between running and
resistance training, and want to steadily improve
at both.
To make progress, we need to be intentional with

our training. That means being clear on exactly
what our goals are, and how we’re going to
measure them. Even if the goal is to be broad
without a super specific focus, let’s consciously
FIND YOUR HYBRID
make that choice.

TRAINING
HYBRID.
08
FIND YOUR HYBRID

C H O O S E Y O U R F O C U S
You have two decisions to make which will shape your

training through HYBRID., and the type of hybrid
athlete you are.
D ECISI ON 1 PI CK YOU R TR AI NI N G F OCUS
RUNNING EQUAL RESISTANCE

FOCUS FOCUS FOCUS
RUN TRAINING RESISTANCE TRAINING
The focus you pick will determine which training blocks you
incorporate each week. Next up we’ll go through the
FIND YOUR HYBRID
training split for each focus, so if you’re not immediately

sure then when we work through how these translate into a
weekly training routine it’ll probably become much easier!
First, pick your focus based on how important running

performance vs. muscle + strength development are to you.
TRAINING
There’s no ‘right’ or ‘wrong’ choice: it’s purely personal. But
HYBRID.
09
remember, the more you focus on a training goal the faster

you’ll progress. If you pick running focus or resistance focus,
you can expect your focus to progress.
Whether the deprioritised modality will improve just

depends on your experience in that modality: if you’re a
pro-runner and pick resistance focus, your running
performance will go down with time. If you really haven’t run
much at all for the last few years and pick Resistance Focus,
your running performance will improve.
If you’re not sure where to start, I’d suggest going for Equal
Focus. If you decide you want to switch into Running Focus
or Resistance Focus, you can always restart the programme
with your new choice.
FIND YOUR HYBRID
TRAINING
HYBRID.
10
TRAI N IN G BLO CKS

Here’s the full list of available training blocks. You should only complete the
ones included in the schedule for your Training Focus (on the next page),
but this is just to give you an understanding of the full set of options.
SLOW RUN #1 Aerobic base training: slow + steady

􀐫
SE E PG. 23- 31
SLOW RUN #2 Aerobic base training: slow + steady

􀐫
SE E PG. 23- 31
SPEED RUN
Faster running: tempo runs, intense 􀐫
intervals or progression runs SE E PG. 23- 31
LOWER BODY STRENGTH Starting with strength sets (<5 reps) 􀐫

& HYPERTROPHY and then into muscle building 50 MI NS
UPPER BODY STRENGTH Starting with strength sets (<5 reps) 􀐫

& HYPERTROPHY and then into muscle building 50 MI NS
FULL BODY POWER

Dynamic resistance training to build 􀐫
power all over ft. a little plyometrics 6 0 M I NS
FULL BODY FUNCTIONAL 􀐫

FIND YOUR HYBRID
Starting with strength sets (<5 reps)

MUSCLE BUILDING and then into muscle building 50 MI NS
RUN-SPECIFIC GYM Targeted Plyometrics, core and calf 􀐫

TRAINING #1 movements for more e cient running 20 M I NS
RUN-SPECIFIC GYM Targeted Plyometrics, core and calf 􀐫

TRAINING
TRAINING #2 movements for more e cient running 20 M I NS
HYBRID.
11
THE SCHEDULES
You can see which training blocks to include each week in the schedules
below, based on your Training Focus. The order of the days is just my
recommendation, feel free to reorganise them to fit your life!
RUNNING FOCUS ROUTINE
Day 1 Lower Body Strength & Hypertrophy Run-Specific Gym Training #1
Day 2 Slow Run #1
Day 3
Day 4 Upper Body Strength & Hypertrophy Run-Specific Gym Training #2
Day 5 Slow Run #2
Day 6 Speed Run
Day 7
EQUAL FOCUS ROUTINE
Day 2 Slow Run #1

FIND YOUR HYBRID
Day 3
Day 4 Full Body Power
Day 5 Upper Body Strength & Hypertrophy
Day 6 Speed Run OR Slow Run #2
Day 7 *alternating each week: see pg. 23-31

TRAINING
HYBRID.
12
RESISTANCE FOCUS ROUTINE
Day 2 Upper Body Strength & Hypertrophy
Day 3
Day 4 Full Body Power
Day 5 Slow Run #1
Day 6 Full Body Functional Muscle Building
Day 7
Q U I C K T I P F O R P I C K I N G YO U R F O C U S:
If you’re preparing for a race/running event and that’s a key

training outcome for you, I’d recommend the Running Focus.
That way we have 3 runs/week to get you ready to perform!
The Running Focus won’t be as e ective as a *purely*
focussed running programme, but that’s what being a hybrid
athlete is! Being more than comfortable in multiple fields
and ready for everything. But remember that reaching your
true potential in a particular field takes pure focus.
FIND YOUR HYBRID
TRAINING
HYBRID.
13
FIND YOUR HYBRID

C H O O S E Y O U R D I S T A N C E
Next, we’re going to work out the running tier that suits you
best. Basically, what level of runner are you right now and
what types of distances do you want to improve over?
There are five tiers available, and I like to call them your
Primary Distance. I’ll cover a few tips to help you choose, but
first I want to run through the five available options.
Your Primary Distance could be a distance you can already

run but want to get faster over. Or it could be your way of
stepping up into a new distance you’ve never run before.
Remember, your Primary Distance will determine your the

design of your Slow Runs and Speed Runs, so the type of
running volume you’ll do!
D ECISION 2 P ICK YOU R PRI MARY D ISTA NCE
BEGINNER 5KM 10KM HALF MARATHON

MARATHON
FIND YOUR HYBRID
BEGINNER: The best test for if the Beginner Primary

Distance is right for you is to think about (or test) whether
TRAINING
you could continuously run 3km at a slow, consistent
HYBRID.
14
pace right now. If it’s easier to test that using a specific

speed, a good cuto is if you’re able to run 3km within 22
minutes, or 2 miles within 22mins30, at a consistent
speed. If you’re still working up to that, it’s totally fine and
the Beginner Primary Distance is probably right! We’ll
start with a mix of run:walk in our Slow Runs, remove the
Speed Runs to focus on our aerobic fitness, and build up
to 40 minutes of continuous slow running over the 12
weeks.
5KM: For some people, a light running foundation feels

like more than enough. We won’t worry about building
endless endurance, and will focus on feeling super
comfortable running 20-30 minutes with some speed. In
that case, 5km is the perfect distance to programme
around!
10KM: Maybe 45-70 minutes feels like the type of

duration you want to feel comfortable running. You’d
have a great running base without needing the time
commitment to become an endurance pro. Most training
runs would be in the 30-70 minute window.
FIND YOUR HYBRID
HALF MARATHON: If your goal is to feel comfortable

gliding along for 1.5-2 hours, this is for you. Most training
runs will be 40-80 minutes long, and are targeted to
improve your performance in a Half Marathon.
TRAINING
HYBRID.
15
MARATHON: Maybe you want to build towards running a

marathon one day, or you’ve already run them in the past.
If you picture 60-90 minute endurance runs when you think
of running training, this is probably your level. We start
steadily increasing from a 12km Slow Run in Week 1, so as
long as that feels like a comfortable starting point you
should be set.
If you’re not sure which Primary Distance is right for you,

head to pages 23-31 where the running sessions are laid
out. Have a look at Weeks 1 and 2 for each Primary Distance
to get a sense for possible starting points, but remember
we’re going to build from there! Also remember, the Slow
Runs are slow, easy paces so we’re not racing them!
If your goal is to build your running ability a lot from your

current level, we can make that happen with multiple run-
throughs of HYBIRD. where you progress through the Primary
Distances each time. They were designed to progress well
sequentially, so you can level up each time.
As an example, let’s say the 10km Primary Distance feels

right for your today: the 30 mins + 3.1miles (5km) Slow Runs
FIND YOUR HYBRID
on Week 1 feel like a good starting point. But, your goal is to

run a Half Marathon (go you!) Completing HYBRID. on the
10km tier first and then repeating it on the Half Marathon
tier would get you to running a Half Marathon in 24 weeks
while simultaneously building strength and muscle. As you
switch from the 10km tier to the Half Marathon tier, there’d
be a brief reduction in running volume for a couple of weeks,
TRAINING
but this lets you periodise nicely before ramping up again.
HYBRID.
16
This is just an example and applies to all the tiers: so if

you’re a Beginner today but want to run 10km, you’ve got
the journey laid out and can repeat HYBRID. levelling up
your Primary Distance each time, even building up your
strength as you go!
IF YOU’RE PREPARING FOR A RACE OR EVENT:
Running Focus will serve as good 12-week race prep if the

event is a 5km, 10km or Half Marathon.
In preparation for a race of any of these distances, a taper

(easier) week during race week and even the week before
is important to let you perform your best in the race. That
means you shouldn’t plan for your race to be on week 12,
as week 12 is our most intense week in HYBRID. Instead, the
race should fall on Week 13 or 14. In those 1-2 weeks after
HYBRID., you want to go for easier weeks just like Weeks 1
and 2 of the programme on your Primary Distance.
If you’re looking to prep for a marathon, we’ll need a little

more than 12 weeks of Running Focus on HYBRID. Most high
quality marathon programmes are 16-24 weeks. HYBRID.’s
Marathon Primary Distance peaks at a 24km Progression
Run, so you’d probably want to keep building volume for an
extra 6-10 weeks to be race ready!
FIND YOUR HYBRID
Once you’re clear on your Training Focus and your Primary

Distance, we’ve found your version of HYBRID. and can move
onto nailing our running and resistance training!
TRAINING
HYBRID.
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TR A I NING
RUN NI NG
RUNNING TRAINING
HYBRID.
HYBRID.
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RUN NI NG
U N DERSTA ND IN G I N T E NSIT Y
MAST E R IN G YOUR RUN NING:
Running programming can get complex quite quickly.

E ective programming is always going to get a touch
technical, but my goal is to keep it feeling as accessible as
possible without holding back your progress. Let’s get you
setup with all the knowledge you need about running to
understand the programming, so that each run is delivering
just the right training stimulus that we’re after.
INT ENSIT IE S:
In each running session, we really want to get your intensity

right to deliver the right stimulus to your body. Running isn’t
like resistance training: weights weigh the same every single
day, we can load them up or down as precisely as we want,
we can observe strength improvements pretty objectively
and easily. Running is more variable and nuanced: your
UNDERSTANDING INTENSITY
pace could be a ected by external factors like the route,

the temperature, humidity, wind and altitude. Your heart
rate, which runners regularly use to measure intensity, is also
a ected by these external variables, as well as internal
factors like your recovery, ca eine intake and stress levels.
Running is beautiful but not every run can be your best:

some days these factors will line up to make a run you’re
usually comfortable with feel so much tougher. But running
rewards patience and calmness.
RUNNING
HYBRID.
19
There are a bunch of ways to measure intensity in running:
In HYBRID., to keep things simple without compromising our

development much (if at all), we’ll just stick to perceived
e ort (RPE) and heart rate zones as our two options. If you
don’t own a watch that can track your heart rate, like a
Polar, Garmin or an Apple Watch, we can go by RPE. Studies
have repeatedly shown that our perceived level of e ort is a
reliable indicator of our heart rate: we can generally feel how
hard we’re working without needing to be told by a device.
Rate of Perceived Exertion (RPE): a scale of 1-10 measuring

how intensely it feels you’re running. 10 is an all-out sprint
you could only maintain for a few seconds, and 1 is the
lightest exercise you’d bother to register, like a light stroll you
could keep up all day.
Max Heart Rate 􀛥

Now this is intense! My breathing gets
ZONE 5 RPE 9-10 heavy straight away: I can keep going for
HEART RATE
up to a few minutes but I need to focus!
90% Max Heart Rate 􀛥

Okay now we’re working! My heart is
ZONE 4 RPE 7-8 pumping, I’m pushing my body and
HEART RATE
my breathing is heavy!

Now I’m starting to push: my breathing is
ZONE 3 RPE 5-6 heavier, I can say a couple of sentences but
HEART RATE
don’t expect a speech!

This feels light! I could have a
ZONE 2 RPE 3-5 conversation, laugh, and keep this
HEART RATE
going comfortably
􀛥
TRAINING
60% Max Heart Rate
ZONE 1 RPE 1-2

Feels super gentle, I could do this all
HEART RATE day! 🌸
HYBRID.
20
Remember that both your RPE and heart rate are not
precisely tied to specific speeds. Running uphill spikes your
heart rate and RPE compared to running the same pace on
a flat or downhill. Across runs, a combination of internal and
external factors will blur the relationship even more. So if
we’re after heart rate zone 2 (RPE 4) and we get to a hill, get
ready for the pace to slow down to hit our target intensity.
SLOW RU NS VS SPEED RUNS:
In HYBRID., we’re going to use two di erent run types to

target di erent adaptations: Slow Runs and Speed Runs.
SLOW RU NS
Slow runs make up the bulk of the running in HYBRID.

The preconception a lot of beginners have is that
running should be consistently hard. Running hard puts
a lot of strain on our body with a high recovery
requirement, and reduces the amount of running
volume we can accumulate since nobody on the
planet can maintain a HR Zone 4 session for as long as
a HR Zone 2 session. The total amount of time spent at
high intensity needs to be managed to protect

against overtraining, and low intensity training still
stimulates a lot of adaptation! That’s largely why elite
athletes heavily skew towards light running, with only
10-30% of sessions pushing them into HR Zones 4 or 5.
In recreational runners (non-professionals like us), the

early research suggests that programmes focussed on
hard running (with less total running volume) and
RUNNING
programmes focussed on easier running (with more

total running volume) improve performance similarly. As
HYBRID.
21
HYBRID. athletes, we are balancing our running with our

resistance sessions, which would all be classified as intense
training days. So if we lean on slower, easier running a little
more, we can enable more strength and muscle-building
without sacrificing running performance.
Slow Runs are targeted at the top of Heart Rate Zone 2,

dipping into low Heart Rate Zone 3. That’s typically where
you’ll find our lactate threshold: the point where lactate
concentrations in our blood start to rise from their resting
level. It should feel roughly like a 5 RPE, so pushing with
5/10 e ort. Running around this intensity let’s us
accumulate more volume as we don’t burn out quickly,
and builds our aerobic capacity. That’s the ability of our
cardiovascular and respiratory systems to deliver oxygen
and of our tissues to utilise it. Over time, these Slow Runs
will increase our lactate threshold so we can move faster
and faster without blood lactate accumulating and our
muscles telling us to stop. That means these Slow Runs
and our “steady-state” pace will get faster.
You’ll have to adapt your speed throughout each Slow Run

to maintain a 5/10 e ort level: that means slowing a little
up hills and not shying away from walking when you need.
When you finish each Slow Run, it’s crucial you feel like you
could have kept going. If you’re finishing near exhaustion,
something’s wrong and it could hold back your strength

development on top of your running.
Our Slow Runs are only programmed by distance *or* time

(never the two together, which would specify a speed) as
our goal is building our aerobic capacity for a particular
amount of total volume. The speed required to achieve
that will vary for each person and on each run, and is
unimportant. You can race and test your speed whenever
RUNNING
you like: these training runs aren’t for that!
HYBRID.
22
SPEED RUNS
Speed Runs are our shorter, more intense running sessions.

Faster runs help us develop important things like our stroke
volume and lactate clearance, as well as the mental
resilience to push! To help us load up on all the training
benefits, our Speed Runs take a few forms:
Intervals: Intense intervals (HR Zones 4 or 5) followed by recovery periods

in HR Zone 1 or 2. Our intervals can be short (<120s) at a 9-10 RPE (HR
Zone 5), or they can be a little longer at 3-5 minutes at a 7-8 RPE.
Tempo Runs: Runs at a consistent, fast-ish pace. We’ll spend a good

chunk in HR Zone 4, so it’ll feel like we’ve pushed ourselves but it’s not
supposed to feel like an exhausting all-out race! We want to be at
80-90% of the intensity we’d apply if we were shooting for our best time.
Progression Runs: Runs that gradually build in intensity. This allows us to

combine a higher volume of running thanks to the lower intensity start
and gradually ease ourselves into a short, tough finish.
During our Speed Runs, and particularly during Intervals,

you don’t have to be in the target HR Zone for the exact,
programmed duration. Heart Rate monitors always have a
delay and our heart rate takes time to climb or lower. The
idea is to push at the corresponding level of e ort for the
programmed duration. So, if our programme says 45 secs
of Zone 5 intervals that means pushing at the intensity
that would put you in HR Zone 5 (so a 9/10 intensity) for 45
secs. If the heart rate monitor takes 10 seconds to reflect
how hard you’re pushing, that doesn’t matter! The same
thing works with rest: if we want 60 secs of rest at HR Zone
2 rest but it takes 25 seconds for your heart rate monitor to
RUNNING
fall to HR Zone 2, it doesn’t matter as long as you lowered

your movement intensity for 60 seconds!
23
OUR RU NNI NG SE SSI ONS
The distances and structure of your running sessions each

week depend on the Primary Distance you chose. The
sessions for each Distance are coming up next! Remember,
which sessions you’ll do depends on your Focus (pg 7, 10-14).
U N D ERSTA ND ING T HE RUNNI NG SE SSI ONS
BEGINNER
6 rounds of [2 minutes of slow running straight into 2 minutes of walking]
6x 􀐫 02:00 run 􀐫 02:00 walk 􀐫 24 minutes total
take walking breaks when you need but our goal is to

maximise our run:walk time, so run easy to minimise walking
􀐫 20:00 slow, continuous run 􀐫 20 minutes total

~1.4-1.8 miles (2.2-2.9km)
a rough guide on the distance we might

expect to cover (it’s not a target to aim for!)
UNDERSTANDING YOUR RUNNING SESSIONS
5KM TO HALF MARATHON
warm-up/cool-down tempo running recovery time
5 minutes of easy warm-up Not all tempo intervals are followed

at Heart Rate Zone 2 by recovery periods. In that case, go
straight into the next tempo interval.
5 mins 􀐫 05:00 􀞽2
5 mins 􀐫 05:00 􀞽3
8 mins 2x 􀐫 03:00 􀞽 4 􀐫 01:00 􀞽 1
6 mins 3x 􀐫 01:00 􀞽 5 􀐫 01:00 􀞽 1
3 mins 􀐫 03:00 􀞽 1-2
3 rounds of [1 minute at Heart
Rate Zone 5 running straight
3 minutes of super light cool- into 1 minute of ultra-easy Zone
down (Heart Rate Zones 1 or 2) 1 recovery (probably walking)]
RUNNING
􀐫 27 minutes total
HYBRID.
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BEGINNER RUNNING SCHEDULE
WEEK SLOW RUN #1 SLOW RUN #2
1 6x 􀐫 02:00 run 􀐫 02:00 walk 6x 􀐫 02:00 run 􀐫 02:00 walk
􀐫 20:00 slow, continuous run 􀐫 20:00 slow, continuous run

5 ~1.4-1.8 miles (2.2-2.9km) ~1.4-1.8 miles (2.2-2.9km)
6
~1.7-2.3miles (2.8-3.7km) ~1.7-2.3miles (2.8-3.7km)
7 􀐫 30:00 slow, continuous run 􀐫 30:00 slow, continuous run

~2.1-2.8miles (3.3-4.5km) ~2.1-2.8miles (3.3-4.5km)

~2.4-3.3miles (3.9-5.3km) ~2.4-3.3miles (3.9-5.3km)
BEGINNER RUNNING SCHEDULE

~2.7-3.3miles (4.3-5.3km) ~2.7-3.3miles (4.3-5.3km)

~3-3.8miles (4.9-6.2km) ~3-3.8miles (4.9-6.2km)

~3.5-4.4miles (5.6-7.1km) ~3.5-4.4miles (5.6-7.1km)
12
RUNNING
~3.5-4.4miles (5.6-7.1km) ~3.5-4.4miles (5.6-7.1km)
Walk whenever you need!

HYBRID.
25
Running focus Equal focus Resistance focus
5KM RUNNING SCHEDULE
WEEK SLOW RUN #1 SLOW RUN #2 SPEED RUN
􀐫 05:00 􀞽2
1
4x 􀐫 01:00 􀞽 4 􀐫 01:00 􀞽 1
20min 1.9miles (3km)
2x 􀐫 01:30 􀞽 4 􀐫 01:30 􀞽 1
􀐫 03:00 􀞽 1-2
􀐫 05:00 􀞽2
2x 􀐫 01:00 􀞽 4 􀐫 01:00 􀞽 1
2 20min 1.9miles (3km) 2x 􀐫 01:30 􀞽 4 􀐫 01:00 􀞽 1
2x 􀐫 02:00 􀞽 4 􀐫 01:00 􀞽 1
􀐫 03:00 􀞽 1-2
􀐫 05:00 􀞽2
3
3x 􀐫 01:00 􀞽 3 􀐫 01:00 􀞽 1
25min 2.2miles (3.5km)
6x 􀐫 00:30 􀞽 5 􀐫 01:00 􀞽 1
􀐫 03:00 􀞽 1-2
􀐫 03:00 􀞽2
2x 􀐫 03:00 􀞽 3 􀐫 01:00 􀞽 1
4 2.5miles (3.5km) 20min
2x 􀐫 03:00 􀞽 5 􀐫 01:00 􀞽 1
􀐫 03:00 􀞽 1-2
􀐫 05:00 􀞽2
􀐫 04:00 􀞽3
5 20min 1.9miles (3km) 􀐫 03:00 􀞽4

􀐫 04:00 􀞽3
􀐫 05:00 􀞽 1-2
6
􀐫 05:00 􀞽 2
3km 􀞽4 Tempo Run
RUNNING
HYBRID.
􀐫 03:00 􀞽2
2x 􀐫 02:00 􀞽 3 􀐫 01:00 􀞽 1
7 30min 30min 2x 􀐫 02:00 􀞽 4 􀐫 01:00 􀞽 1
2x 􀐫 02:00 􀞽 5 􀐫 01:00 􀞽 1
􀐫 03:00 􀞽 1-2
􀐫 05:00 􀞽2
􀐫 05:00 􀞽3
8 3.1miles (5km) 20min 􀐫 05:00 􀞽4
􀐫 03:00 􀞽5
􀐫 07:00 􀞽 1-2
􀐫 11:00 􀞽 2
9 20min 2.2miles (3.5km) 􀐫 09:00 􀞽 4
􀐫 05:00 􀞽 1-2
10
􀐫 05:00 􀞽 2
4km 􀞽 4
3.1miles (5km) 20min
Tempo Run
􀐫 04:00 􀞽2
11
4x 􀐫 00:30 􀞽5 􀐫 01:00 􀞽 1
4miles (6.4km) 20min
4x 􀐫 00:45 􀞽5 􀐫 01:00 􀞽 1
2x 􀐫 01:00 􀞽5 􀐫 01:00 􀞽 1
0.6 miles (1km) 􀞽2

12
1.9 miles (3km) 􀞽3
25min 25min
1.2 miles (2km) 􀞽4
􀞽5
0.2 miles (0.4km)

RUNNING
HYBRID.
27
􀐫 04:00 􀞽2
1
4x 􀐫 02:00 􀞽 4 􀐫 01:00 􀞽 1
2x 􀐫 03:30 􀞽 4 􀐫 02:00 􀞽 1
􀐫 04:00 􀞽 1-2
􀐫 05:00 􀞽2
3x 􀐫 03:00 􀞽 4 􀐫 01:00 􀞽 2
2 3.1miles (5km) 30min
3x 􀐫 02:00 􀞽 4 􀐫 02:00 􀞽 2
􀐫 04:00 􀞽 1-2
􀐫 05:00 􀞽2
3
6x 􀐫 00:30 􀞽 5 􀐫 01:00 􀞽 2
35min 3.5miles (5.5km)
􀐫 08:00 􀞽3
􀐫 05:00 􀞽 1-2
􀐫 05:00 􀞽2
3x 􀐫 02:00 􀞽 5 􀐫 01:00 􀞽 2
4 4miles (6.5km) 35min
􀐫 08:00 􀞽3
􀐫 05:00 􀞽 1-2
􀐫 05:00 􀞽2
􀐫 07:00 􀞽3
5 25min 20min 􀐫 04:00 􀞽4

􀐫 07:00 􀞽3
􀐫 05:00 􀞽 1-2
6
􀐫 05:00 􀞽 2
40min 4miles (6.5km)
6km 􀞽4 Tempo Run
RUNNING
HYBRID.
􀐫 03:00 􀞽2
2x 􀐫 03:00 􀞽 3 􀐫 01:00 􀞽 1
7 50min 5miles (8km) 2x 􀐫 03:00 􀞽 4 􀐫 01:00 􀞽 1
2x 􀐫 03:00 􀞽 5 􀐫 01:00 􀞽 2
􀐫 03:00 􀞽 1-2
􀐫 05:00 􀞽2
8 30min
5x 􀐫 01:00 􀞽 5 􀐫 01:00 􀞽 2
5.5miles (9km)
5x 􀐫 01:00 􀞽 4 􀐫 01:00 􀞽 2
􀐫 05:00 􀞽 1-2
􀐫 05:00 􀞽2
􀐫 08:00 􀞽3
9 35min 4miles (6.5km) 􀐫 05:00 􀞽4
􀐫 08:00 􀞽3
􀐫 05:00 􀞽 1-2
10
􀐫 05:00 􀞽 2
8km 􀞽4 Tempo Run
􀐫 04:00 􀞽2
4x 􀐫 00:30 􀞽 5 􀐫 01:00 􀞽 2
11 6.5miles (10.5km) 25min 4x 􀐫 01:00 􀞽 5 􀐫 01:00 􀞽 2
4x 􀐫 02:00 􀞽 5 􀐫 01:00 􀞽 2
􀐫 05:00 􀞽 1-2
0.6 miles (1km) 􀞽2
12
3.7 miles (6km) 􀞽3
30min 20min
1.9 miles (3km) 􀞽4
0.6 miles (1km) 􀞽5

RUNNING
HYBRID.
29
HALF MARATHON RUNNING SCHEDULE
􀐫 04:00 􀞽2
1
2x 􀐫 04:00 􀞽 4 􀐫 02:00 􀞽 2
45min 5miles (8km)
3x 􀐫 03:00 􀞽 4 􀐫 01:00 􀞽 2
􀐫 04:00 􀞽 1-2
􀐫 05:00 􀞽 2
2 5.5miles (9km) 35min 6x 􀐫 03:00 􀞽 4 􀐫 01:00 􀞽 2
􀐫 04:00 􀞽 1-2
􀐫 10:00 􀞽2
3
6x 􀐫 01:30 􀞽 5 􀐫 01:30 􀞽 2
55min 4miles (6.4km)
􀐫 07:00 􀞽3
􀐫 05:00 􀞽 1-2
􀐫 05:00 􀞽 2
4 6.8miles (11km) 30min 4x 􀐫 02:30 􀞽 5 􀐫 02:30 􀞽 1
􀐫 03:00 􀞽 1-2
􀐫 05:00 􀞽2
􀐫 08:00 􀞽3
5 45min 25min 􀐫 05:00 􀞽4
􀐫 08:00 􀞽3
􀐫 05:00 􀞽 1-2
6
􀐫 05:00 􀞽 2
12km 􀞽 4
7.1miles (11.5km) 35min
Tempo Run
RUNNING
HYBRID.
􀐫 05:00 􀞽2
7
5x 􀐫 01:30 􀞽 5 􀐫 01:30 􀞽 1
80min 40min
5x 􀐫 03:00 􀞽 4 􀐫 02:00 􀞽 1
􀐫 03:00 􀞽 1-2
􀐫 03:00 􀞽2
3x 􀐫 03:00 􀞽 5 􀐫 02:00 􀞽 1
8 8.7miles (14km) 30min 3x 􀐫 03:00 􀞽 4 􀐫 01:00 􀞽 1
3x 􀐫 03:00 􀞽 3 􀐫 01:00 􀞽 1
􀐫 03:00 􀞽 1-2
􀐫 05:00 􀞽2
􀐫 10:00 􀞽3
9 50min 6miles (9.7km) 􀐫 08:00 􀞽4
􀐫 10:00 􀞽3
􀐫 05:00 􀞽 1-2
10
􀐫 05:00 􀞽 2
16km 􀞽 4
9.3miles (15km) 35min
Tempo Run
􀐫 05:00 􀞽2
3x 􀐫 02:00 􀞽 5 􀐫 02:00 􀞽 1
11 100min 40min 3x 􀐫 01:00 􀞽 5 􀐫 01:00 􀞽 1
3x 􀐫 03:00 􀞽 4 􀐫 02:00 􀞽 1
􀐫 05:00 􀞽 1-2
1.2 miles (2km) 􀞽2

12
5.5 miles (9km) 􀞽3
30min 25min
3.7 miles (6km) 􀞽4
0.6 miles (1km) 􀞽5
RUNNING
HYBRID.
31
MARATHON RUNNING SCHEDULE
􀐫 05:00 􀞽2
1
3x 􀐫 01:00 􀞽 4 􀐫 01:00 􀞽 2
􀐫 25:00 􀞽4
􀐫 05:00 􀞽 1-2
􀐫 03:00 􀞽2
2x 􀐫 08:00 􀞽 4 􀐫 03:00 􀞽 2
2 8miles (13km) 50min 2x 􀐫 04:00 􀞽 4 􀐫 02:00 􀞽 2
2x 􀐫 02:00 􀞽 4 􀐫 01:00 􀞽 2
􀐫 03:00 􀞽 1-2
􀐫 05:00 􀞽 2
3 85min 6miles (9.7km) 10 x 􀐫 01:30 􀞽 5 􀐫 02:30 􀞽 2
􀐫 05:00 􀞽 1-2
􀐫 10:00 􀞽2
4x 􀐫 02:30 􀞽 5 􀐫 02:30 􀞽 1
4 9.6miles (15.5km) 55min
􀐫 20:00 􀞽4
􀐫 05:00 􀞽 1-2
􀐫 05:00 􀞽2
􀐫 10:00 􀞽3
5 60min 6.8miles (11km) 􀐫 15:00 􀞽4
􀐫 05:00 􀞽3
􀐫 05:00 􀞽 1-2
6
􀐫 05:00 􀞽 2
17km 􀞽 4
70min 50min
Tempo Run
RUNNING
HYBRID.
􀐫 04:00 􀞽2
7
4x 􀐫 02:00 􀞽 5 􀐫 02:00 􀞽 1
105min 60min
4x 􀐫 02:30 􀞽 4 􀐫 02:30 􀞽 2
􀐫 05:00 􀞽 1-2
􀐫 04:00 􀞽2
8 11.8miles (19km) 50min 10 x 􀐫 02:00 􀞽 5 􀐫 02:00 􀞽 2
􀐫 10:00 􀞽3
􀐫 05:00 􀞽 1-2
􀐫 05:00 􀞽2
􀐫 05:00 􀞽3
9
􀐫 10:00 􀞽4
􀐫 05:00 􀞽3
􀐫 10:00 􀞽4
􀐫 05:00 􀞽 1-2
10
􀐫 05:00 􀞽 2
21km 􀞽 4
8miles (13km) 55min
Tempo Run
􀐫 05:00 􀞽2
4x 􀐫 01:30 􀞽 5 􀐫 01:30 􀞽 1
11 15miles (24km) 60min 4x 􀐫 04:00 􀞽 5 􀐫 02:00 􀞽 1
􀐫 10:00 􀞽4
􀐫 05:00 􀞽 1-2
2.5 miles (4km) 􀞽2
12
7.5 miles (12km) 􀞽3
55min 35min
4.3 miles (7km) 􀞽4
0.6 miles (1km) 􀞽5
RUNNING
HYBRID.
33
MI XIN G IT U P
On the Running Focus, we have 2 Slow Runs and 1 Speed

Run each week. On the Equal Focus, we have 1.5 Slow Runs
and 0.5 Speed Runs per week, since we alternate the
second run of the week between Slow and Speed. On the
Resistance Focus, we’re at 1 Slow Run each week.
You don’t have to religiously stick to this programming each

week. If you’re scheduled in for a Speed Run but could do
with some recovery time, swap in a Slow Run or a day o .
Or if you’re on Resistance Focus but miss the feeling of

running fast, you could alternate your run day between
Slow Run 1 and Speed Run for your Primary Distance each
week rather than sticking to just Slow Runs. In that case,
since we want a rest day between a Speed Run and Full
Body Power (see below), you could put it on Day 3 straight
after Upper Body and take the first Rest Day after.
In general, the two scheduling principles to aim for are:
Max 4 intense sessions per week: all resistance sessions +

Speed Runs count as an intense session. Slow Runs don’t
count towards this! If you want to swap in a Speed Run for a
MIXING UP YOUR SCHEDULE
Slow Run, don’t forget that it will significantly increase our

recovery cost. If that now takes us to 5 intense sessions for
the week, I’d suggest thinking about dropping a resistance
session to make the space for it unless you’re sleeping,
eating and generally resting super well!
Lower Body Strength & Hypertrophy, Full Body Power and

Speed Runs: ideally we’d leave a day between these
sessions. Slow Runs, Upper Body days and rest days are
RUNNING
great for in between.
HYBRID.
34
TR A I NING
RE SISTANCE
RESISTAN CE
RESISTANCE TRAINING
HYBRID.
HYBRID.
35
ESISTAN CE
R ESISTANCE T R A I N I N G
Resistance training and running are amazing complements to

each other. That’s why we see regular resistance training play
a big role in elite endurance athlete’s schedules.
Strength training has been convincingly shown to reduce

running injuries and improve running biomechanics, reducing
the amount of energy needed to run at a given speed. Plus
it’s so valuable for bone health and metabolism. Running has
a million benefits (like cardiorespiratory, bone and mental
health). It’s a match made in heaven if we can programme it
all to fit the goals and routine you want.
The types of resistance training we bring in should be down to

where our priorities lie. If you want to prioritise running with
Running Focus, our resistance training will be focussed on
*e ciently* preserving strength and muscle mass and
supporting your running performance. That way we support
your metabolism and make sure you protect a good
foundation of strength while you run like the wind.
RESISTANCE TRAINING
If your priorities are more of an Equal Focus or Resistance

Focus, then we can top-up our hypertrophy and develop
more athleticism by improving our power (the ability to put
out force quickly), coordination and proprioception.
We’ll walk through the gym workouts, the goals of each and
how to make the most of them next!
HYBRID.
HYBRID.
36
YOUR WORKOU TS
M A S T E R T H E D E T A I L S
YOUR RESISTANCE WORKOUTS
Lower Body Strength & Hypertrophy

Goal: build muscle and strength in our legs and glutes
Training Styles: strength + hypertrophy
Upper Body Strength & Hypertrophy

Goal: build muscle and strength in our upper body
(including core)
Training Styles: strength + hypertrophy
Full Body Power

Goal: develop our *rate* of force development, so how
UNDERSTANDING YOUR RESISTANCE SESSIONS
quickly we can produce force. That’s key for so many sports:

think sprinting, throwing or jumping
Training Styles: explosive movements
Full Body Functional Muscle Building

Goal: build muscle and lightly practice some athletic skills
Training Styles: hypertrophy through movements that require
a little coordination or proprioception
Run-Specific Gym Training

Goal: reduce injury risk and improve running e ciency
TRAINING
Training Styles: plyometrics and full-body stabilisation
HYBRID.
37
TRAINING STYLES
HYPERTROPHY
Purpose: to increase muscle mass
Key Principles: controlled moves usually with 6-30 reps/set.
Finishing within 1-2 reps of failure is key, so prioritise that over
hitting an exact rep count. We don’t have to go super
heavy, but we also don’t need to go super light for 20+ reps:
I like the middle range (8-16 reps or so) for training e ciency!
STRENGTH
Purpose: to increase our maximal force
Key Principles: controlled compound moves at the top of our
strength capacity, so up to 5 reps/set. Longer rest periods
are key to make sure we’re working our maximal output
Example Exercises: Squats, Deadlifts, Bench Press
POWER
Goal: to produce force quickly
Key Principles: putting out maximum speed in each rep, but
not necessarily at the top of our strength capacity
HYBRID. TRAINING STYLES
Example Exercises: Ball Slams, Thrusters, Tempo Squats
PLYOMETRICS
Goal: training the stretch-shortening cycle
Key Principles: <0.5seconds of ground contact time, so we’re
absorbing and quickly releasing energy: just like running!
Example Exercises: High Knee Sprints, Pogo Jumps
TRAINING
HYBRID.
38
PICKING YOUR WEIGHT
HYPERTROPHY
Estimate the weight that will take you close to failure at the
target rep count, but add/remove reps during the set if you
need to. 50-90% of 1 Rep Max has all been shown to work,
as long as you get close to failure!
STRENGTH
Over 90% of 1 Rep Max. It’s even okay to finish 1-2 reps short
of target, as long as the weight is close to our maximum.
POWER
20-70% of 1 Rep Max all work: we want to keep our
concentric phase (the power phase of the rep) <1 second
PLYOMETRICS
Weighted plyos are rare but if you’ve got one (e.g. Weighted
Box Step Up Transfers) keep it very light: <10% of bodyweight
HYBRID. TRAINING STYLES
SUGGESTED REST TIMES (MINS)
HYPERTROPHY 1:00 - 2:00 PLYOMETRICS 1:30 - 2:30
STRENGTH 2:00 - 4:00 POWER 1:30 - 2:30

TRAINING
HYBRID.
39
Don’t be afraid to take longer if a move has really tired

you out! If you feel like you’re able to go again in less
time that suggested, you might be going a little light.
See if you can nudge the weight up! 💪 💪
SUPERSETS
Let’s quickly run through what a Superset is so you’re

confident and ready to use them in our workouts!
A superset is a set with reps of two di erent exercises

performed back-to-back, with our rest period coming
after we’ve completed the reps of the second move.
As an example, if our programme said:
3x8: Barbell Reverse Lunges

Superset
3x12: Jumping Bodyweight Lunges
UNDERSTAND YOUR TRAINING
We’d do:
superset 1 superset 2 superset 3
8 reps 12 reps rest 8 reps 12 reps rest 8 reps 12 reps
Barbell Jumping
reverse bodyweight
lunges lunges
TRAINING
HYBRID.
40
There’s three main reasons we might use supersets:
We can unlock certain performance benefits and

adaptations by pairing di erent movement styles
back-to-back, like a heavy compound lift followed by a
light, power exercise working the same muscles.
More time-e cient hypertrophy, since we can pack

more sets going close-to-failure for a given amount of
time. This could either be with exercise 1 + 2 targeting
the same muscle group, or di erent muscle groups.
Increased energy expenditure for a given period of

time, particularly when we superset two exercises
targeting di erent muscle groups so that each muscle
group has a rest period similar to normal. This allows for
more sets in the same time without interfering much
with the power output in each movement.
WARMING UP
Everyone has their own preferences for warming up! I

recommend going for whatever makes you feel loose
and ready to go! I personally like to do some dynamic
stretching (stretching and moving to prepare the
muscles I’ll be using in the workout) for 5 minutes before
starting plus a couple of sets of my first move at
40-60% of the weight I’ll use for my first set
TRAINING
HYBRID.
41
PROGRESSIONS
Easier versions of many exercises are included at the end of

the exercise videos to help you tailor the di culty of the
programme to your level, if you need them. Many moves will
have multiple progressions, which will advance in order of
di culty. You want to use the most di cult progression you
can to complete the reps, and that’ll build your ability so
you progress towards hitting the programmed move!
A LT E R N AT I V E S
Alternatives are all about equipment availability rather than

exercise di culty. The workouts don’t expect anything more
than a pretty standard commercial gym, but in case your
gym doesn’t have a piece of equipment (like a Slam Ball),
you can swap the move for an alternative. Aim to copy the
same set/rep breakdown I’ve programmed, and we’ll try to
train the same movement pattern as closely as we can!
R E S T D AYS
Rest days are genuinely just as important to overall progress

as training days. I really recommend being strict on keeping
at least two rest days each week, and eating roughly the
same as usual on these days so your body can actually do
TRAINING
what it’s supposed to: recover. Good rest days make training
HYBRID.
42
days way more e ective, so they really pay for themselves! To

improve, we need to train at the top of our true capacity!
I personally do very little physically on my rest days, and try to

focus on enjoying the other things that make me happy for a
mental break too (:
However you’re spending them, just remember to take rest

days seriously! 5 great workouts will be much more e ective
than 6 or 7 good ones. The quality of training sessions will
always fall if you’re overtraining, even if you don’t notice it.
PROGRESSIVE OVERLOAD
Progressive overload means slowly but continuously increasing

the stress we’re putting our muscles under over time to stay at
the limit of our ability as our body makes adaptations. That
can mean slowly increasing the weights we use (we want to
compare sets with the same rep count for any exercise for a
fair comparison). But progressive overload can even occur
even if the weight lifted isn’t going up: improving your form
shifts the tension over to your target muscles more accurately,
which means they’ve actually got stronger.
Also, don’t forget that the progress curve is never perfectly

linear. Zoom out and remember you won’t feel your strongest
each week. That could be a ected by non-training variables
like sleep or how well you’ve fuelled yourself. Or it could be
a ected by training variables, like whether the move comes
early in the workout when you’re fresh or a few moves in.
TRAINING
HYBRID.
43
TRACKING YOUR PROGRESS
The Focus you choose determines where we’ll expect to see

progress. If you’re on Running Focus, significantly improving
your running while maintaining your strength + muscle is a
great outcome (and vice versa). If you’re on Equal Focus, we
want to see gradual improvements across all three outcomes.
Strength: heavy Squats and Bench Press are perfect to track

as they’re great indicators of overall strength. We want to see
a 5-20% increase in the weight you lift for 5 reps at the end of
HYBRID. (depending on your Focus and experience level). Take
note of how you’re doing in Pull-Ups at the start of HYBRID.
too - we want to see those get better!
Hypertrophy: in addition to noticing the weights you’re lifting

for each exercise gradually improve, progress photos can help
track muscle gain. This really isn’t necessary, but some people
find it helpful or motivating to see progress and photos make
the progress most visible.
Running: log a baseline run performance before starting

HYBRID. to give yourself a clear starting point to compare
against after the 12 weeks. Pick a distance that’s relevant to
your Primary Distance, so 40-75% (if you’re on the Beginner tier,
logging your time to run 1 mile(1.6km) works!)
TRAINING
HYBRID.
44
N EXT ST EPS…
Where you go next is up to you! If you want to keep
developing as a hybrid athlete, it could be an amazing idea
to repeat HYBRID. and move onto the next Primary Distance!
Along with gradually increasing the weights you’re lifting in
the gym, that’s a super straightforward way to continue
developing holistically.
If you’ve used HYBRID. to prepare for a 5km, 10km or Half

Marathon, remember the advice on page 16 and take the
taper week first so you’re recovered and ready to race your
best! If you’re preparing for a Marathon, page 16 also covers
what should come next: 6-10 weeks of slightly higher volume
running with a long run peaking at 27-35km sounds great!
Or you can pick and choose how you re-use HYBRID.

completely: maybe you just want to repeat your favourite
workouts. Maybe you want to focus on running for a little
while and just use the run sessions + Run Specific Gym
Sessions. It’s all yours to use however works best for you!
WHERE TO GO NEXT
TRAINING
HYBRID.
45
N U TRIT ION
FOR HYBRID TRAINING
FOR HYBRID TRAINING
FOR HYBRID TRAINING
FOR HYBRID TRAINING
FOR HYBRID TRAINING
NUTRITION
HYBRID.
HYBRID.
46
N U T RI T IO N F U E L L I N G T H E H Y B R I D
HYBRID. is all about becoming faster and stronger,

rather than body composition changes like losing fat
or building muscle. My programmes for those goals
outline a specific approach to adjusting your nutrition,
since it’s such a direct input to success.
So we don’t need to be as specific with nutrition in

HYBRID. But, there are still a few key boundaries worth
drawing up to make sure we’re fuelling enough to stay
healthy and to allow our bodies to adapt to their full
potential!
We’ll draw some boundaries for each macronutrient

FUELLING THE HYBRID ATHLETE
too, but the most important boundary is:
Our maintenance calorie intake is the minimum!
And to be super clear, I mean our maintenance intake on

the HYBRID. schedule, which could be higher than your
previous energy needs.
Unless you’re a real beginner, building strength and muscle

NUTRITION
are likely to need a calorie surplus, so we’ll want an energy

surplus especially if you’re on Equal or Resistance Focus.
HYBRID.
47
Don’t underestimate the change that could mean: if your

maintenance intake is higher than before *and* we want a
slight surplus, that could mean bumping up by a good few
hundred calories.
I don’t generally recommend tracking what you eat or your

energy output either, so this is more of a big picture
principle and a reminder to not shy away from an increase.
Especially over the months and years too: gaining muscle
and strength will increase the amount of energy you burn at
rest and in workouts. For example, squatting 95kg (210lbs)
takes a lot more energy than squatting 45kg (100lbs)!
So we want to really see food as the enabler of adaptation:

if you’re hungry, fuel up! We want the full reward for all the
time and energy you’re committing to HYBRID.!
FUELLING THE HYBRID ATHLETE
NUTRITION
HYBRID.
48
M AFCRO
O R
N U TR IE NTS
P E R F O R M A N C E
C A R B O H Y D R A T E breaks down into glucose to provide the

main energy source for our brain, central nervous system and
physical activity. Fibre is a form of non-digestible carb, which
helps keep you satisfied after a meal and your gut healthy.
Carbs are converted to glycogen and stored in our muscles, so

they’re the most readily available energy source during
workouts! That’s why exercise physiologists regularly note that a
top driver of low quality training days is carb underfuelling.
Complex carbs and simple carbs both have a role to play. Slow
release complex carbs like wholegrains, vegetables and rice
are super valuable at meal times. Simple carbs, which provide
energy that’s quickly ready to use (like syrups, bananas and
candy) can be valuable just before or during a long or tough
workout. That’s why you see elite athletes load up on candy or
Lucozade around a race, and why I sip on my maple syrup, lime
+ salt drink for tough endurance sessions.
Our suggested carb intake/day:

FOR PERFORMANCE
Rest day: >4g/kg bodyweight (>1.8g/lb)

this is especially important if it’s the day before a morning training session
<1.5 hour workout day: 5-7g/kg bodyweight (2.3-3.2g/lb)
1.5-3 hour run day: 7-10g/kg bodyweight (3.2-4.5g/lb bodyweight)

some Half or Marathon run sessions
NUTRITION
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49
On those rest days, where our suggested minimum carb

intake is a little lower, rather than lowering my total intake by
the full di erence it’s perfectly okay to make some of that
back up in fats. Just because we might not need as many
carbs, keeping our energy levels high enables the rest days to
fulfil their purpose: recovery and repair.
On the Half Marathon or Marathon Primary Distances, some

runs might take us to glycogen depletion. A well-fuelled
body can store roughly 400-600g of glycogen. Super roughly,
90-120mins of medium intensity training will get through that.
Our bodies can breakdown amino acids and glycerol to
produce a little glucose, but the glucose demand of exercise
exceeds the rate of production so taking in carbs is key.
If you have any runs longer than 90 minutes, it’s a good idea
to take in some intra-workout simple carbs. For runs between
90-180 minutes, taking on 30-60g of simple carbs per hour of
training (energy gels, bars, drinks or even my fave homemade
maple syrup, lime + salt drink 😉 ) keeps us ahead of depletion!
P R O T E I N is broken down into amino acids which are crucial

for the repair, recovery, and growth of our muscles, as well as
FOR PERFORMANCE
life-sustaining functions throughout your body. Our suggested

intakes for optimising your adaptations to training are:
Running Focus: 1.2-1.6g/kg bodyweight (0.55-0.75g/lb)

target higher along this window the further your Primary Distance
Resistance Focus: 1.4-1.6g/kg bodyweight (0.65-0.75g/lb)

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50
Ideally, we’d split our intake up into three or four even-ish bursts
across the day. That can be a hassle to remember and
implement for some people: if that’s you, don’t stress! Our total
daily intake is firmly the most important factor, and spreading it
out evenly is just a detail (I don’t do it myself, personally).
If you train in the evening, either just before dinner or after,

Renee recommends taking in a 20-30g pulse of protein before
bed (up to an hour before is just fine) if you can. A little
something with protein powder or Greek yoghurt or cottage
cheese are easy ways to do this. Early data suggests that this
improves the protein synthetic response, which can improve
muscle and strength gain results if you’re an evening exerciser.
F A T plays a crucial role in our health, and so it also supports

our long-term training performance and adaptations by
maintaining a functioning system able to respond to stimuli. It
makes up our cell membranes, protects our organs, and helps
our body absorb vitamins A, D, E and K
Our suggested minimum fat intake is:

FOR PERFORMANCE
1-1.1g/kb bodyweight (0.45-0.5g/lb bodyweight)
Leaning a little more on fats can be super valuable if you

struggle to get your calorie intake high enough. Since we want
to ideally be in a slight calorie surplus through HYBRID., it can be
worth remembering that adding easy little top-ups like peanut
NUTRITION
butter or olive oil to meals can bring in some more energy

quickly without adding much volume!
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51
Here are some example food sources for each

macronutrient:
CAR BO HY DR AT E P ROTE IN FAT

COMP L EX CA RBS
Wholegrains: Fish Olives + olive oil

oats, quinoa, including oily fish
brown rice, millet,
Meat Nuts
buckwheat including red meat including nut butters
Eggs Avocados
Starchy veg:
potatoes, sweet
potatoes, butternut Dairy: Oily fish
squash, beetroot greek yoghurt
and milk
Dairy:
Fruit cheese, butter
Quorn (vegan)
Pulses: Whole eggs

Tofu (vegan)
lentils, peas,
beans, chickpeas
Seitan (vegan)
SI MP L E CA RBS
Soya (vegan)
Fruit & fruit juices
Honey & syrups Pulses (vegan)

FOR PERFORMANCE
Yoghurt
Chia seeds
White bread and (vegan)
baked pastries
Candy and fizzy Protein powders

drinks (soda) including vegan
NUTRITION
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M A CROA NSUA TR IE
M P L E
NTS
D A Y
Let’s make up an example sample day of eating on the day of

a 55-75 minute training session!
To help you perform your best, Sports Performance RDs

generally recommend working out once you’ve had at least
30g of carbs (0.5-1g/kg bodyweight to be exact) rather than
training fasted. If your session is super early morning, including
some simple carbs in a pre-workout meal is smart, on top of
getting in the suggested minimum carb intake the day before.
W O R KO U T D AY
Breakfast:
Overnight oats with soya milk, cinnamon, vanilla 495 Cals: 17g P, 80g C, 11g F
extract, mashed banana
~ 1 H O U R H Y B R I D WO R KO U T
Lunch:
Tofu brown rice bowl with sweetcorn, carrots, 600 Cals: 31g P, 81g C, 20g F
avocado, cherry tomato and soy sauce
FOR PERFORMANCE
Snack:
Rice cakes with honey 240 Cals: 2g P, 60g C, 1g F
Dinner:
Chicken (170g skinless breast/6oz) with two sweet 650 Cals: 44g P, 69g C, 20g F
potatoes and roasted veg
Snack:
Chia pudding with chocolate chips, maple syrup 375 Cals: 11g P, 51g C, 17g F
NUTRITION
and oat milk
2,360 Cals: 105g P, 340g C, 69g F
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M I&CRO NUT RIE NTS

S U P P L E M E N T A T I O N
Micronutrients are the vitamins, minerals, electrolytes and

trace elements that are important for enzyme function and
the processing of carbohydrates, fats and protein. We can’t
make these little winners 🥇 on our own, so we need most of
them to come from our diet. The good news is that if you eat
a balanced, varied and inclusive diet, most people are able to
get these micronutrients in without any extra supplements.
SUPPLEMENTS:
For a healthy population under normal circumstances, inclusive

diets of healthy portions should cover your micro- and
macronutrient needs. There’s a whole lot of great marketing ✨
but generic supplements typically aren’t necessary.
It can really be worth thinking about supplementation of

particular micronutrients in particular contexts, though!
FOR PERFORMANCE
Firstly, if you’re looking to become a professional athlete or are

concerned about a specific deficiency, then we recommend
discussing your nutrition and any supplementation with a
Registered Dietitian specifically to make sure all guidance is
grounded in the latest science.
A few key micronutrients that could be worth topping up with

NUTRITION
targeted supplementation are:
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54
V I T A M I N D : Our bodies make vitamin D from sunlight, so if

you’re indoors for most of the day or live in a country with low
sunlight (like me!), supplementation may be helpful. Vitamin D
is key for immune health, mood and muscle recovery, so if you
notice serious fatigue, low mood for no apparent reason and
poor recovery, it may be worth taking a blood test to check if
your Vit D levels are at least 75nmol/L. In much of the northern
hemisphere, RDs tend to recommend a daily maintenance
dose of 1,000 iu from September-April.
V I T A M I N B 1 2 : RDs recommend supplementation for

vegans, as Vitamin B12 mainly comes from animal sources and
is super important for maintaining optimal health.
I R O N : As it’s so important for the functioning of

haemoglobin (the protein that transfers oxygen around the
body), being iron deficient can make you feel tired and
underperform. Iron is also crucial for immune function, so it’s
worth staying aware of what a deficiency can look like.
If you’re vegan or vegetarian, combining iron-rich foods with

Vitamin C-rich foods help iron’s absorption.
Great sources of iron-rich foods are:
Egg yolks Spinach, kale, broccoli, pulses

Lean red meat Fortified cereals
FOR PERFORMANCE
O M E G A - 3 : Studies repeatedly show Omega-3s

significantly help with inflammation and cognitive function.
DHA, the key fatty acid, is present in oily fish but if you don’t
regularly eat 1-2 portions of oily fish a week, it’s worth adding
an Omega-3 supplement with 500mg - 2g of EPA/DHA
combined (they’re just particular Omega-3 fatty acids).
NUTRITION
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55
YOU R M AI NT E NA NCE
E S T I M A T E S
We’ve spoken about how our maintenance intake is the

minimum level of energy we want to consume during
HYBRID. Some people may have no idea how to estimate
it, so let’s work through an estimator if you’d like a rough
ballpark. Remember, for a slight surplus (which we strongly
recommend), you’d want to add an extra 100-350 calories.
Don’t be afraid if these estimates seem higher than what

you’re used to. They factor in the intensity of the HYBRID.
workouts, and the recovery and repair requirements.
We’re going to use the Harris Benedict Formula, adjusted

to account for your Primary Distance since this impacts
your total training volume:
E ST I M AT E D F E M A L E T D E E =
Beginner: 1.6
5km: 1.65
CALORIE ESTIMATES
655 + (9.6 x weight in kg) +

10km: 1.7 x
(1.8 x height in cm) - (4.7 x age)
Half Marathon: 1.75
Marathon: 1.8
NUTRITION
*Remember this is just a very rough estimate!
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56
H ere’s a n exam p l e:
Lisa is 22 years old, weighs 55kg (121lbs) and is 162cm (5ft4in).

A very rough estimate of her TDEE on HYBRID. would be:
(655 + (9.6 x 55kg) + (1.8 x 162cm) - (4.7 x 22yo)) = 1,370
Beginner: 1.6 = 2,200 kcal
5km: 1.65 = 2,260 kcal
10km: 1.7 x 1,370 = 2,330 kcal
Half Marathon: 1.75 = 2,400 kcal
Marathon: 1.8 = 2,465 kcal
Remember, these estimates are just for maintenance. Next

we want to add the 100-350 calories to create a surplus to
enable growth!! If you’re a little newer to resistance
training, the lower end of that range should be fine. If
you’re years into resistance training, these TDEE estimates
will likely be a little low so we want to be adding the higher
CALORIE ESTIMATES
end (300-350 calories) to be sure we’re creating a surplus!

NUTRITION
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57
A COUP L E T IPS
ADJU ST ING YOUR I NTA KE: It’s super important to stay in
tune with how your body is responding to the training. If you
notice that you’re regularly feeling tired; hungry; low energy
during workouts; or not recovered between sessions for longer
than 7 days, it’s likely a good time to reassess if you’re eating
enough. Don’t be afraid to take a few days away from the
workouts to recover, and to up your intake going forward.
By week 7, we want to have increased the weights we’re lifting

in the core, compound moves like Squats, Hip Thrusts and
Bench/Chest Press. 2.5 - 12.5% is roughly what we’d want to
see: towards the lower end if you’re super experienced and up
towards the top if you’re newer to resistance training. If the
weights aren’t moving, your body might not have the energy it
needs to make the adaptations you’re asking of it. We’d
recommend bringing in at least an extra 150 calories from here
to really unlock those changes.
IF YOU DON’ T WANT TO TR ACK YOU R I NTAK E: That’s

more than okay (: I don’t do it, and it’s not necessary. Don’t
TIPS TO HELP YOU ALONG
force yourself to start if it’s not for you!
By now you understand the general principles and what we’re

trying to achieve. Our advice is to stay inclusive with your diet,
and to listen to how you feel. Energised and strong is the goal:
anything less is a sign! If you’re feeling low during workouts or
like you’re not progressing, try tracking your regular intake for
3-4 days and just double check how your carbs, protein and
NUTRITION
fats compare to our suggested intakes!
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U N D E R-
E AT IN G
SIGNS & SOLUTIONS
SIGNS & SOLUTIONS
SIGNS & SOLUTIONS
SIGNS & SOLUTIONS
SIGNS & SOLUTIONS
UNDER-EATING
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UND E R-E ATI NG

S I G N S & S O L U T I O N S
Our bodies are super complex and finely tuned,

constantly adapting to work at their best. A
complicated system of hormonal and biochemical
processes, all working together, is in place to keep us
fully functioning 💪 but disrupt one, and there’ll be
e ects on the others.
Renee and I both want you to push yourself and grow

as an athlete, but that takes a huge amount of
energy and can be underestimated.
Throughout your time with HYBRID., it’s super valuable

to be aware of a few potential signs that your body
might be operating with insu cient energy and
adapting in ways that can harm your health in order
SIGNS & SOLUTIONS
to maintain a system of balance.

UNDER-EATING
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CO NSEQU E NCES A ND SI GNS OF U N DE R- E AT IN G

First up, let’s touch on some implications of under-eating so
it’s super clear why it’s so important to be mindful of.
Consequences we regularly see in the literature include:
Menstruation: loss of periods (amenorrhea). Skipping just 3

periods in a row can be enough to start damaging bone
health and increase osteoporosis risk.
Poor adaptation to training: su cient energy is required to

adapt to training stimuli and progress. Without the energy to
elicit change, workouts are a lot of e ort for little return.
Recurring injuries: healing and recovery take energy. Physical

therapists and RDs working with active clients regularly
observe that those with energy deficiencies are more likely to
su er chronic and recurring injuries that hold them back.
Heart health: insu cient energy leads to hormonal disruption,

which can have e ects like increased cholesterol production
Fatigue: generally low energy levels and enthusiasm
Depression: vitamin and nutrition deficiency has been shown to

increase risks of anxiety / depression, while carbs are key to
CONSEQUENCES & SIGNS
producing serotonin which helps us feel at ease mentally.

Underfuelling can also decrease oestrogen, responsible for
serotonin uptake in the brain, which can further lower our mood
Digestion: digestion is considered non-essential, so it slows

leading to constipation/bloating. This can be misinterpreted
as IBS but it’s actually delayed gastric emptying.
It’s important to know that you don’t have to be underweight

UNDER-EATING
to experience the consequences of under-fuelling. Even at

‘normal’ weight, your body can restrict energy supply to key
biological processes to protect you and maintain balance.
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REL ATI V E E N ERGY D EF ICI EN CY SY N D RO ME :
In sport, low availability of energy relative to what your body

needs to perform at the levels you’re demanding and
function fully is called Relative Energy Deficiency Syndrome
(RED-S).
RED-S exists on a continuum. It can be unintentional, where

you might not realise just how much energy your body needs
for biological function, movement and training. An individual
might move along the spectrum once they start to develop
certain beliefs around food and training, starting to follow
imaginary rules such as avoiding food groups or demanding
unrealistic exercise behaviours of themselves.
This can quickly move into a more serious clinical eating

disorder, intentional RED-S, where the individual is consciously
restricting their energy intake and/or energy output to
harmful levels. The root of the problem here tends to be
deep-rooted, linked to low self-worth and a poor relationship
with oneself.
Unintentional RED-S: Accidental energy deficiency
Disordered eating and/or exercise dependency

RED-S
Intentional RED-S: Conscious energy deficiency

UNDER-EATING
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RELATIVE ENERGY DEFICIENCY SYNDROME:
RED-S can a ect so many aspects of your health, probably

including areas you might think are unrelated:
Immunological
Gastro- Menstrual
intestinal function
(digestion)
Triad
Cardio- Bone health
vascular
RELATIVE ENERGY
DEFICIENCY
SYNDROME Endocrine
Psychological
(hormones)
Growth & Metabolic

Development
Hematological
(blood health)
To help stay healthy across these areas, it’s helpful to know

that research has shown that:
Typically, 21-30% body fat in females allows for normal

hormonal regulation and fertility
RED-S
Female athletes can maintain a slightly lower body fat

percentage of around 18-21% to balance hormonal
UNDER-EATING
regulation and optimal performance, assuming they’re

meeting energy and carbohydrate requirements
For more information on RED-S, check out: www.health4performance.co.uk HYBRID.

63
RED FLAGS TO WATCH OUT FOR 🚩🚩🚩🚩🚩🚩🚩

If you notice any of the following (especially if it’s a menstrual cycle
change) we super strongly recommended to starting to increase your
energy intake immediately, and potentially talking to a Medical Doctor
if you’d like closer support:
A sudden, dramatic
change to periods,
especially if they’ve Menstrual cycle
become lighter or
more infrequent Crashing in workouts,
whether that’s running
Performance
out of energy or
feeling weak
Constantly feeling
colder than everyone Feeling cold
else
Struggling to focus
Concentration and think clearly
Feeling heavily
bloated or like you’re
Digestion
struggling to digest
food generally Struggling to fall
asleep, or regularly
Sleep
experiencing
quality
interrupted sleep for
Feeling super low, no clear reason
anxious or even
depressed, or just not Mental health
RED-S
having energy for life

UNDER-EATING
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YOUR MENSTRUAL CYCLE: A KEY RED FLAG 🚩

Even though we constantly hear that menstrual cycles last 28
days, data monitoring 100,000s of cycles show that in reality
they last 21-35 days. Even with a single healthy individual,
cycle length can vary by up to 8 days.
What we really want to look out for is a sudden, dramatic

change in your cycle. That could be in cycle length, so say we
go from a 34-day average down to 24. Or it could be in a
much lighter period, or it could be in your cycle just stopping.
All of those should not be ignored: they are crucial info into
your body’s state of health.
Some people think dramatic cycle changes will only happen

to people who are super lean, but RED-S can a ect anyone
of any shape if there is a significant energy deficit. At the
same time, lean people can maintain their menstrual cycle if
their approach is gradual and long-term, so the two
shouldn’t be confused.
Renee and I both strongly recommend you track your

menstrual cycle. You can do it with pen and paper, a bunch
of mobile apps, websites, spreadsheets. Whatever you like.
Studying your body and it’s responses is totally worth it!
If you notice sudden, dramatic changes, it’s definitely best to

take your foot o the gas. Speak to your Medical Doctor too
RED-S
to get their opinion. A good idea could be to take a Deload

week or two, gently add back in some calories and monitor
your body for the next few weeks at least 🤍
UNDER-EATING
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65
A P P ROVE D
BY THE BEST
BY THE BEST
BY THE BEST
BY THE BEST
BY THE BEST
APPROVED
HYBRID.
HYBRID.
Renee
Renee 66
A P P ROV ED BY Renee
Renee
Renee Renee is a leading Sports and Eating
disorder specialist dietitian with 20
years of experience working in
clinical and performance nutrition.
She’s worked with athletes across the
globe including supporting Olympic
(London, 2012), Paralympic (Rio, 2016)
and Commonwealth (Queensland,
2018) teams. Renee also works closely
with English and Scottish National
Ballet, leading on their diet advisory
and supporting dancers of all ages
and abilities.
She is regularly asked to work directly with high performing and

professional athletes that have developed a dysfunctional relationship
with food that is impacting their performance, health and career.
On top of this Renee is the founder of Enspire clinic, a centre

specialising in supporting individuals and athletes of all levels and
ages, coaches and sports science teams to provide nutritional
strategies to enhance sports performance and manage eating
disorders. This is reflected in her work on social media too, priding
herself on proving an educational hub for both the professional and
everyday athlete.
When not inspiring others with her incredible work, Renee can be found
running the mountains and chasing the trails, most likely training for a
APPROVED
crazy ultra-marathon.
More recently she took the title of British Trail Running Champion in her
age group over the short distance, which makes her the first Indian
woman to achieve this.
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67
R E F ERE NCES
SCIENTIFIC LITERATURE
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Barbalho, M., Souza, D., Coswig, V., Steele, J., Fisher, J., Abrahin, O., Paoli, A., & Gentil, P.
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e ects of physical fitness and body composition on oxygen consumption and heart
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Kenneally, M., Casado, A., & Santos-Concejero, J. (2018). The E ect of Periodization and
Training Intensity Distribution on Middle- and Long-Distance Running Performance: A
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02

Over the next 12 weeks, we’ll go after the blend of

We’ll also tailor the running sessions to your goals and

In the Training section here, we’ll get clear on your goals

In the Nutrition portion, we’ll lay out the fundamentals to

Your body will adapt in response to training stimuli if you

It can be easy to miss all the subtle signs of progress

FIND YOUR HYBRID

There are many types of hybrid athlete. Some

To make progress, we need to be intentional with

make that choice.

FIND YOUR HYBRID

You have two decisions to make which will shape your

D ECISI ON 1 PI CK YOU R TR AI NI N G F OCUS

RUNNING EQUAL RESISTANCE

RUN TRAINING RESISTANCE TRAINING

training split for each focus, so if you’re not immediately

First, pick your focus based on how important running

There’s no ‘right’ or ‘wrong’ choice: it’s purely personal. But

remember, the more you focus on a training goal the faster

Whether the deprioritised modality will improve just

TRAI N IN G BLO CKS

SLOW RUN #1 Aerobic base training: slow + steady

SLOW RUN #2 Aerobic base training: slow + steady

LOWER BODY STRENGTH Starting with strength sets (<5 reps) 􀐫

UPPER BODY STRENGTH Starting with strength sets (<5 reps) 􀐫

FULL BODY POWER

FULL BODY FUNCTIONAL 􀐫

Starting with strength sets (<5 reps)

RUN-SPECIFIC GYM Targeted Plyometrics, core and calf 􀐫

RUN-SPECIFIC GYM Targeted Plyometrics, core and calf 􀐫

TRAINING #2 movements for more e cient running 20 M I NS

RUNNING FOCUS ROUTINE

Day 1 Lower Body Strength & Hypertrophy Run-Speciﬁc Gym Training #1

Day 2 Slow Run #1

Day 5 Slow Run #2

Day 6 Speed Run

EQUAL FOCUS ROUTINE

Day 1 Lower Body Strength & Hypertrophy Run-Speciﬁc Gym Training #1

Day 2 Slow Run #1

Day 5 Upper Body Strength & Hypertrophy

Day 6 Speed Run OR Slow Run #2

Day 7 *alternating each week: see pg. 23-31

RESISTANCE FOCUS ROUTINE

Day 1 Lower Body Strength & Hypertrophy Run-Speciﬁc Gym Training #1

Day 2 Upper Body Strength & Hypertrophy

Day 5 Slow Run #1

Day 6 Full Body Functional Muscle Building

If you’re preparing for a race/running event and that’s a key

FIND YOUR HYBRID

Your Primary Distance could be a distance you can already

Remember, your Primary Distance will determine your the

D ECISION 2 P ICK YOU R PRI MARY D ISTA NCE

BEGINNER 5KM 10KM HALF MARATHON

BEGINNER: The best test for if the Beginner Primary

you could continuously run 3km at a slow, consistent

pace right now. If it’s easier to test that using a speciﬁc

5KM: For some people, a light running foundation feels

10KM: Maybe 45-70 minutes feels like the type of

HALF MARATHON: If your goal is to feel comfortable

MARATHON: Maybe you want to build towards running a

If you’re not sure which Primary Distance is right for you,

If your goal is to build your running ability a lot from your

As an example, let’s say the 10km Primary Distance feels

Our Slow Runs are only programmed by distance or time