If you’re running and lifting, you need a training split that balances both without burning you out. Prioritizing strength while maintaining speed and endurance is the key. Try this weekly structure to get the best of both worlds: Monday – Lower Body Strength + Sprint Work Heavy squats, deadlifts, and explosive movements, followed by short, high-intensity sprints. Build power while keeping your top-end speed sharp. Tuesday – Easy Run + Core & Mobility Zone 2 run (5-10km) to improve endurance without taxing recovery. Finish with core work and mobility to stay injury-free. Wednesday – Upper Body Strength + Plyos Focus on compound lifts like bench press and pull-ups, paired with med ball throws and plyometrics for explosiveness. Thursday – Tempo or Interval Run 400m repeats, threshold runs, or hill sprints to build speed endurance and anaerobic capacity. Keep the volume manageable. Friday – Lower Body Strength + Speed Work Similar to Monday, but with variations—think front squats, Romanian deadlifts, and change-of-direction drills to maintain athleticism. Saturday – Long Run or Hybrid Session Longer, steady-state runs (10-15km) for aerobic development, or mix it up with circuits that blend strength and conditioning. Sunday – Rest or Active Recovery Walk, stretch, hit an ice bath, or do light movement to help reset for the next week. Balancing running and lifting isn’t about doing more—it’s about doing it smarter. Stick to a structure that keeps you strong, fast, and fresh. Try this for a few weeks and let me know how you feel! #RunAndLift #HybridAthlete #StrengthAndSpeed