Hybrid Athlete/Cross-Training Protocol for Running

Each Week, Aim to Achieve 2-3 Runs:

1 Long Run (Zone 2 Heart Rate Pace): 30-50 min, steady
1 Interval Session: example “6 × 400m @ moderate-hard with 90 sec rest” but can be switched up weekly, challenge yourself
1 Easy Run/Recovery Run: 20-30 minutes at a light pace

Keep running separate from heavy lower-body weight training sessions.

Prioritize recovery between run + leg days.

Hybrid/Cross-Training Running Protocol

GIANNA HERNANDEZ