Strength+Cardio Intermediate 8 weeks 4 days/wk

Hybrid Athlete 10K Intermediate Plan

Bridge from 5K to 10K with structured intervals.

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Hybrid Athlete 10K Intermediate Plan
by Coach Martineau 90 min / session
Session length
90 min
Program length
8 weeks
Days / week
4 days
Primary goal
Strength+Cardio
Prerequisites

6+ months training. Comfortable running 5km under 30 min. Basic barbell competency.

How to progress

Add load to strength days when RPE drops below 7. Add 5 min to long Zone 2 sessions every 2 weeks.

🔥 Warm-up
  1. 5 min easy aerobic
  2. Dynamic mobility
  3. Specific warm-up sets
💨 Cool-down
  1. 5 min walk
  2. Foam roll
  3. Stretch target areas
Weekly schedule

4-day split

Day 1
Lower Strength
Squat focus
1.
5
5
180s
2.
4
8
120s
3.
3
8 each
90s
4.
3
10
90s
5.
3
45s
45s
Day 2
Zone 2 Cardio
Aerobic base
Cardio
Cardio / active recovery: 45–60 min Zone 2 (bike, row or run). Heart rate 60–70% max.
Day 3
Upper Strength
Push/Pull
1.
5
5
150s
2.
5
5
120s
3.
4
6
90s
4.
4
AMRAP
90s
5.
3
15
60s
Day 4
Interval Conditioning
VO2 max
Cardio
Cardio / active recovery: 10 min warm-up, 8x 2 min hard / 2 min easy bike or row, 5 min cool-down.
Coach notes
  • ▸ This is a intermediate-level plan over 8 weeks.
  • ▸ Sessions average 90 min. Adjust based on recovery.
  • ▸ Take a deload week (50% volume) every 4th week.
Intermediate 5 days Cardio Barbell 10K Hybrid

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