Train for a 5K or 10K while you keep getting stronger. Hybrid 5K & 10K includes three complete 16-week programs that integrate progressive running with three full-body lifting sessions per week. Choose the 5K Beginner, 5K Performance, or 10K Performance track based on your current running ability and goals.
$62.99
Hybrid 5K & 10K is a complete 16-week run-and-lift system designed for lifters who want to train for a 5K or 10K without giving up meaningful strength training. Choose from three tracks — 5K Beginner, 5K Performance, and 10K Performance— with three full-body lifting sessions each week and every conditioning session programmed from start to finish.
Try a Free 2-Week Sample
Hybrid 5K & 10K is a good fit if:
We’d rather you buy the right program and not this, if:
Choose Your Track
Choose the track that best matches where your running is today. You can start with the 5K Beginner program and progress through the performance tracks as your running develops.
Best for newer runners
Best for experienced 5K runners
Best for runners ready for more distance
Built for Concurrent Training
Because running creates real training stress. If you simply layer it on top of a lifting program that was never designed to accommodate it, recovery demand can climb fast.
Just Add Running
Hybrid 5K & 10K
Use the program in the Barbell Medicine app, work from the downloadable files, or combine both approaches to fit the way you prefer to train.
Access your workouts in the Barbell Medicine app for convenient session-by-session training and progress tracking.
Website purchases include downloadable, Excel-compatible training templates and the complete program instruction materials.
Revisit the program whenever it fits your training plan, with ongoing access to your program materials and future updates.
Get the most flexible access: purchase through the Barbell Medicine website to receive both app access and downloadable program files. Purchases made inside the app provide in-app access only.
Three complete 16-week programs with progressive running and three full-body lifting sessions each week.
Start Hybrid 5K & 10K3 complete programs • 16 weeks each • Lifetime access
We do not expect most people running Hybrid 5K & 10K to lose strength, although strength progress may be slower than it would be on a program specifically designed to maximize strength.
The lifting volume is deliberately balanced around the running workload so you can continue productive strength training while preparing for your race. If maximizing your squat, bench press, or deadlift is your primary goal right now, one of our strength-focused programs is a better choice.
Your purchase includes three complete 16-week programs: 5K Beginner, 5K Performance, and 10K Performance. Each is divided into two eight-week blocks.
A typical training week includes three full-body lifting sessions plus four to five conditioning sessions. One conditioning session each week is an optional active-recovery session.
Lifting sessions take about an hour. Conditioning sessions vary depending on the workout and program, ranging from approximately 20 minutes for a recovery session to 72 minutes for the longest run in the 10K Performance track.
No. Your lifting uses RPE and RIR to help guide loading, so you do not need current one-rep maxes.
For running, the program includes a 20-minute field test that establishes your individual training zones and paces. No laboratory testing is required.
Yes. Each movement slot includes exercise-selection options, and you can also enter your own exercise if the movement you want is not listed.
Start with the 5K Beginner program. The first six weeks use progressive run/walk intervals, gradually increasing your running exposure before continuous running begins in Week 7.
Cycling and walking are also used to build aerobic training volume while giving your body time to adapt to the impact of running.
Yes, provided you are adequately fueled for the training. If fat loss is also a goal, we recommend a modest calorie deficit and enough carbohydrate intake to support the running workouts.
The included program materials provide additional guidance on nutrition and fueling.
Yes. This is not a lifting program with a note telling you to “go run.”
Each 16-week track includes complete conditioning programming with field testing, individualized heart-rate zones and paces, easy aerobic work, quality sessions, progression, and a race taper—all written out session by session.
Depending on your goals, you can repeat your current program, progress to the next Hybrid track, or return to a strength- or hypertrophy-focused program with a completed race behind you.
You’ll have ongoing access to support for this program through our web forum and email. If you have questions or need help along the way, our team is here to assist. All purchases include lifetime access to your program materials.
Because this is a digital product with immediate access, refunds are not available. If you’re unsure whether this program is right for you, feel free to reach out before purchasing—we’re happy to help you decide.
Program files are available for download when purchased through the Barbell Medicine website. Purchases made within the Barbell Medicine app provide in-app access only.
Individual-use information
Each program purchase is intended for one athlete’s personal use. Program materials may not be resold, publicly distributed, or shared for independent use by more than one athlete. View our Terms & Conditions .
