• Strength and 5K middle distance 12 week hybrid training program cover
  • Five training days from the Strength plus 5K Middle Distance workbook
  • Block 1, weeks 1 to 4, from the Strength plus 5K Middle Distance workbook
  • Block 2, weeks 5 to 8, from the Strength plus 5K Middle Distance workbook
  • Block 3, weeks 9 to 12, from the Strength plus 5K Middle Distance workbook
1 5

RunLiftPerform.com

Strength + 5k Prep-Middle Distance (12 Week Program)

Strength + 5k Prep-Middle Distance (12 Week Program)

$59.00
$59.00
Sale Sold out

Our most popular program, and it is not close.

Three miles to a 5K is the distance most people actually get tested on, and the barbell is the thing most runners neglect. Twelve weeks, three four-week blocks, four mandatory days — two lifting, two running — plus an optional fifth for accessory and sprint work.

How the loading works

You test four lifts once. Enter the weight and the reps and the workbook estimates your one-rep max, sets a training max from it, and calculates every single prescribed weight across the block as a percentage of that number — rounded to the nearest 5 lb, because that is how plates come. No guessing what "moderate" means. No RPE roulette. You look at the cell and you load the bar.

The one with the full pace chart

This workbook carries a dedicated Run Table the other strength hybrids do not: a race-time equivalency chart running from 800 m through the mile, two mile, 3-mile/5K, four mile and five mile, plus a full training-zone pace grid — Zone 2 endurance, Zone 3 tempo, Zone 4 sub-threshold, Zone 5 aerobic capacity, Zone 6 anaerobic and speed — with splits from 200 m out to a full marathon. Treadmill conversions and rest-period guidance sit alongside it.

What is inside

  • Twelve weeks in three blocks, each with a max-effort week and a deload before retesting.
  • Four barbell lifts on percentage-driven loading with a training max set at 93% of your estimated one-rep max.
  • 3 to 5 mile continuous runs at Zone 2 and tempo efforts, with paces pulled from your own 3-mile test.
  • Sprint and interval work available on the optional day so speed does not go stale.
  • The Hybrid Strength Index scored and benchmarked against real professions.
  • A movement library covering every lift in the program.

Hybrid Strength Index. The workbook scores you on RLP's own metric — deadlift strength divided by mile pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.

Who this is for

The largest group RLP trains: people who want to squat well and run a respectable 5K, and who are done alternating between two programs that ignore each other. Ideal if you are building barbell strength but still have a run standard to meet.

Specifications

  • Format: Excel workbook (.xlsx), auto-calculating. Printable.
  • Length: 12 weeks · three 4-week blocks · 4 days per week plus an optional fifth
  • Tabs: program · Run Table · Movement Library
  • Anchor tests: 3-mile / 5K for time, plus four barbell lifts
  • Delivery: instant digital download

This is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.

View full details

Frequently asked questions

How many days a week is this hybrid program?

Four mandatory days - two lifting, two running - plus an optional fifth for accessory and sprint work. Twelve weeks in three four-week blocks.

How are my running paces set?

From your own 3-mile or 5K test. The workbook carries a race-time equivalency chart from 800 m through five miles plus a full training-zone pace grid, Zone 2 endurance through anaerobic and speed, with splits from 200 m out to a marathon. Treadmill conversions sit alongside it.

How are the lifting weights set?

You test four lifts once. The workbook estimates your one-rep max, sets a training max at 93 percent of it, and calculates every prescribed weight as a percentage, rounded to the nearest 5 lb. No guessing what moderate means and no RPE roulette.

Will running this much cost me strength?

The lifting and the running are written against each other rather than stacked on top of each other, and every four-week block ends in a max-effort week and a deload before you retest, so you can see whether the bar actually moved.

Who is this program for?

The largest group Run Lift Perform trains: people who want to squat well and run a respectable 5K, and who are done alternating between two programs that ignore each other.