WHO IS THIS PROGRAM FOR? -Someone who currently lifts 2 days per week and wants to add running to their routine for the first time -Someone running 0-2 days per week casually with no structured run programming -Someone whose primary goal is quality of life, body composition, and general fitness .. not race performance -Someone comfortable with 45-50 min full body strength sessions and ready to add light aerobic work on top -Someone who wants a manageable entry point into hybrid training without burning out -Someone looking to get into THE BEST shape of their life through running and strength WHO IS THIS NOT FOR? -Anyone currently training for a race ..see the dedicated half marathon or running programs instead + pair the IN-SEASON STRENGTH PROGRAM Runners already running 3+ structured days per week — you are ready for Level 2 or higher Someone who has never lifted before ..get 4-6 weeks of lifting consistency first before adding runs (try the OUT OF SEASON 2 DAY STRENGTH BUILD) Someone looking for high-intensity daily training .. this is intentionally moderate and sustainable WEEKLY STRUCTURE D1 — Easy Run: Short easy run to open the week. Sets aerobic tone without taxing the body. D2 — Full Body Strength A: Anterior-focus strength session. Lower and upper body, core. D3 — Quality Run: Fartlek pickups or tempo intervals depending on the phase. The one hard run of the week. D4 — REST: Full recovery between quality run and the next lift. Hip mobility optional. D5 — Full Body Strength B: Posterior-focus strength session with plyometrics. D6 — Long Run: Always easy unless noted. The aerobic base builder of the week. D7 — REST Full rest. No optional activity recommended. WEEKLY TIME COMMITMENT: Starting at 2 hours a week and building to 3.5 hours/week. Building the long run to 50 min total.