E11VN
strength and running.. built in seasons

THE HYBRID WEEK BUILDER

Most people run hard and lift heavy year round.. then wonder why they're always a little hurt and never actually sharp. You train in seasons. Pick your run days.. your lift days.. and see how the week should actually shift as race day gets closer.

1

Set it up

4
3 to 6
3
2 to 4

two to three days runs the concentric / eccentric / upper system, placed around your runs.

spread out gives each session its own day so there's no dead rest midweek.. two a days stacks a lift onto a run so you get more full rest days.

we always leave you one rest day on Sunday.. flip this off only if you truly want to train all seven.

pick any you want to bring up.. we'll add that work to the end of each day. Leave them all off to keep the sessions tight.

2

Your season

Running and strength move on a seesaw. The closer you get to race day.. the more running takes over and the more strength steps back to keep your legs fresh. Not sure which phase you're in? Go off how many weeks out you are.
Run emphasisStrength emphasis
BUILD

BASE · 16+ weeks outBase.. build the body. this is your muscle window. Running is easy right now.. so bank the size and strength while you can.

3

Full Body Lifts This Phase

Here's your actual lifting week.. two, three or four full body days depending on what you picked. Every movement is labeled by its pattern. Tap any one to swap it.. keep the pattern, change the movement. What shifts across the season is the intent, not the structure. Concentric days stay low damage.. eccentric days carry the load and stay off your long run.
A
Full body
concentric priority
BUILD · 1 RIR.. full effort
Lower · concentric
Superset · push + pull
push · flat
pull · horizontal
Superset · rotation + core
rotation
core
calves · bent knee
plyometrics · Mondays only
B
Full body
eccentric priority
BUILD · 1 RIR.. full effort
Lower · eccentric
Superset · push + pull
push · overhead
pull · vertical
Superset · rotation + core
rotation
core
calves · straight knee
C
Full body
concentric priority
BUILD · 1 RIR.. full effort
Lower · concentric
Superset · push + pull
push · incline
pull · horizontal
Superset · rotation + core
rotation
core
calves · bent knee
4

This week in base

Here's your actual week.. screenshot it. This is what you run. Tap any day for the full session.

Speed rotates weekly

top end stays awake in base.. you rotate the two so your speed never fully detrains.

Mon
Lift onlyAconcentric
▸
Lift Afull body, concentric priority.. see your lifts above
Tue
CV
▸
CVcritical velocity.. 5 to 6 x 1km @ 10K effort, short rest. Long run stays easy this week.
Wed
Lift onlyBeccentric
▸
Lift Bfull body, eccentric priority.. see your lifts above
Thu
Easy + strides
▸
Easy + strideseasy plus strides
Fri
Easy + stridesCconcentric
▸
Easy + strideseasy plus strides
Lift Cfull body, concentric priority.. see your lifts above
Sat
Long run
▸
Long runkept easy this week.. pairs with the CV week
Sun
Rest
Spread out.. one thing a day. Front squat Monday, quality Tuesday, eccentric Wednesday, single leg Friday.
The long run stays protected.. your eccentric day sits Wednesday, 3 days out. Soreness peaks 48 hours later on Friday and clears by Saturday, and no two strength days ever run back to back.
To keep your Sunday rest day, a couple lifts pair onto a run.. no other way to fit this many sessions into six days.
Easy75 to 80% of threshold pace
conversational. The pace most of your week lives at. If you cannot talk, you are too fast.
Beginner: almost every runIntermediate+: almost every run
Hill stridesshort bursts, no % applies
8 to 10 seconds hard uphill, full recovery. Neuromuscular pop with no lactate.
Beginner: 6 to 8 repsIntermediate+: 8 to 10 reps
Fartlekby feel
relaxed surges inside an easy run. Learn to change gears without staring at a watch.
Beginner: 6 to 8 x 1 minIntermediate+: 8 to 10 x 1 min
Subthreshold+92 to 96% of threshold pace
controlled, high volume just under the line. Big aerobic return for low cost.
Beginner: 25 to 35 min totalIntermediate+: 35 to 50 min total
Threshold96 to 99% of threshold pace
comfortably hard. An even effort you could just about hold for an hour.
Beginner: 20 min totalIntermediate+: 30 to 40 min total
Critical velocity (CV)102 to 105% of threshold pace
around 10K effort. The biggest bang for your aerobic buck.
Beginner: 4 to 5 x 1kmIntermediate+: 5 to 6 x 1km
VO2max106 to 112% of threshold pace
3K to 5K effort. Tops out your ceiling. Short reps, full recovery.
Beginner: 3 to 4 min at paceIntermediate+: 5 to 6 min at pace

Want it built around your life?

This gets you the structure.. the seasons, the placement, the rotation. What it can't do is pick your exact speed workouts for where you're at.. dial in your fueling around this kind of training.. taper you into race day so you show up fresh.. or move the week around when life blows up. That part is the 1 on 1. A real coach who actually gets these principles, building your week around your real schedule.. every week. No more bending your training to fit a plan an app spit out. If you've got questions about the program, or you're just curious what working together looks like.. hop on a call. No pressure and no pitch.. just a conversation about how we can help.

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