How to Build a Hybrid Training Program: Part 1

Gday Legend!

Every Sunday night, I’ve made it a habit to write down four key actions for each day of the week ahead. If you’ve been following my stories, you’ll recognize them:

1. Morning workout.

2. Afternoon workout.

3. Calories for the day.

4. What meal I’m cooking.

I write these down as it helps me plan out ahead what clothes I lay out the night before, what supps to put into bottles the night before, What one set of groceries i need to purchase and how I am going to get the meals in to support my daily needs. This one simple actions is my weekly program… it governs my boundaries and gets me dialed for what to conquer for the week ahead.

Today, I want to help you build your own plan for hybrid training. Throughout history, great plans have led to great outcomes—from Churchill’s Dunkirk strategy to Franklin’s daily structure to Jobs’ focus on simplicity. Planning isn’t just a buzzword; it’s the foundation of success. So let’s dive into Part 1 of building your hybrid training program.

In Today’s Newsletter (5-Min Read- there is scrolling, but not that many words 😉 ):

• ⭐️ #1 Set your North Star

• 🏃🏻‍♂️ The Running-specific framework

• 📝 An example of a week program

Know someone who needs building out their program? Let me help you help them! Share this newsletter HERE

The #1 Set Your North Star

I talked about this in the latest episode of my YouTube series. Before setting a plan, you need to identify your North Star. Unlike a goal, which feels like a checklist item, a North Star is your focus point—your guiding direction that shapes how you prioritize your training.

Hybrid training involves multiple modalities. Triathlon and biathlon are technically hybrid, as are CrossFit (strength-dominant) and HYROX (run-dominant). Your North Star determines where you’ll spend your time and energy.

Let’s use HYROX as our example. To excel, your running strategy needs to be sharp. Running makes up half the event and is the biggest indicator of success. It’s about balancing speed with efficiency across both aerobic and anaerobic energy systems.

Run-Specific Structure for Hybrid Athletes

When structuring the running component of your hybrid plan, you’ll target two key energy systems: aerobic and anaerobic. Aim for a 3:1 ratio of aerobic to anaerobic work throughout the week when designing your program.

Aerobic Base Building

This is your Zone 2 training, where you build endurance and longevity. These runs help your body efficiently use oxygen and improve recovery times between intense efforts. For more on this, check out my article on The Secret Sauce to Endurance and Longevity.

Example:

• Beginner: 30-45 minutes at a steady, conversational pace, 2-3x per week.

• Advanced: 60-90 minutes at a steady pace, 2-3x per week.

Anaerobic Capacity Development

This is where you push hard, focusing on power and stamina for high-intensity bursts. Think intervals, hill sprints, or tempo runs—training your body for speed endurance.

Example:

• Beginner: 2km warm-up, 4 x 2-minute hard efforts with 90 seconds rest, 2km cool-down.

• Advanced: 3km warm-up, 6 x 1-kilometer intervals at threshold pace with 2-minute recoveries, 3km cool-down.

My Current Running Plan

As noted above start at a ratio of 3:1. I have progressed to 3:2 where my one of my aerobic is minimum 20km. This is this weeks work

M: 10km easy, T: 3×1km & 4×400m, W: 12km Easy, T: off, F 4×2km, S: 24km, S: Off

Those easy days are EASY… do not push them, and I have 2 full rest days. This is definitely advanced. So if you are starting out your week could look like this

M: Easy, T: Anaerobic/quality, W: Day Off, T: Easy, F: Day Off, S: Long easy, S: Off

That is an extra day of rest in between and only progressing once you feel you are looking after the body.

How to Build Your Program

Here’s how it’s relative to you: My easy 10km runs take me 50 minutes. If you’re running 6km in the same time, that’s fine. The goal is to spend more time in Zone 2. Think of it as time in Zone 2 rather than distance. To get faster, you need to get more efficient. Time in Zone 2 (conversational pace) builds your aerobic base, which is critical for speed endurance no matter your pace.

Build your program with rest in mind. You’ll need more rest than you think at the start to adapt and avoid injury. Begin with 4 rest days instead of 3, then progress in 2-week blocks based on your level.

A 6-Week Block Example

Here’s what a 6-week block could look like, broken into three 2-week phases:

Phase 1:

• 4 easy runs (45-60 mins)

• 2 long runs (75-90 mins)

• 1 speed session (400m intervals)

Phase 2:

• 4 easy runs (50-65 mins)

• 2 long runs (75-90 mins)

• 2 speed sessions (400m intervals)

Phase 3:

• 4 easy runs (45-60 mins)

• 2 long runs (90 mins)

• 3 speed sessions (2x 400m interval sessions & 1x 1km effort session)

Just like I said in last weeks newsletter. Track your progress! This is you against you!

Quick Notes

📝 Pop quiz: what is another name for a Picanha, check ep 1 of meal prepping like a legend 😉 First one to hit me up gets a prize!

🎥 Latest Youtube Ep on road to sub 60 is here! Give it a watch team HERE

❤️ Like everyone I am devastated by what has happened in LA. Other than providing financial support, if anyone you know was directly affected please let us know

DC

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