Home > Workouts > Home Workouts > Workout Plans > 14 Day Workout Challenges > 2-Week Hybrid Strength Training Plan

2-Week Hybrid Strength Training Plan

Build strength and improve your cardiovascular endurance with this free 2-week hybrid strength training plan. This full body workout plan is designed to improve your speed, endurance and strength while decreasing your risk of injury. Build lean muscle mass at home with this dumbbell cross-training workout plan.

If you’ve been around here a while, you know that functional fitness is very important to me. While I will always stress the importance of strength training (particularly for women), I am also really passionate about improving cardiovascular endurance, bone density, mobility and flexibility. All play a key role in your longevity and ability to perform daily tasks.

I firmly believe that the best form of exercise is the exercise you’re actually going to do. You should prioritize the movement that you love! But it’s really important to be able to challenge yourself in new ways.

This is why I believe a hybrid strength training plan is crucial. It’s great if you love to run races. But if you’re a runner and all you do is run, you’re probably overusing muscles that you don’t strengthen as well as you should.

Similarly, if you’re all about lifting heavy weights, that’s great! But training your heart is important, too. Finding ways to incorporate cardio and jumping into your strength training routine will improve your heart health and bone density, which will ultimately make your strength workouts more effective.

How Hybrid Training Works

Hybrid training combines multiple training modalities to improve your all-around fitness and performance. Typically, you’ll find that a hybrid training plan combines strength training with endurance exercises (like running, cycling or swimming). This type of training is extremely functional and offers a balanced approach to improving your overall fitness. 

Hybrid workouts differ from interval strength training, which focuses on alternating between periods of high-intensity strength work and short recovery periods (often within the same weightlifting session).

A sample hybrid strength training plan may look like:

• Day 1: Lower Body Strength (quads, glutes, hamstrings and core)
• Day 2: Cardio (steady-state)
• Day 3: Upper Body Strength (back, biceps, shoulders, chest, triceps)
• Day 4: Active Recovery
• Day 5: Full Body Strength (dumbbell and bodyweight exercises targeting all muscle groups)
• Day 6: Cardio (long-distance)
• Day 7: Rest

As a hybrid athlete, you should have a well-rounded and diverse workout routine. Versatility makes you a better athlete. 

Popular workouts like CrossFit and Hyrox are considered hybrid training. While a more traditional cross-training workout program might alternate strength training workouts with running or swimming, you can also implement hybrid training through a combination of strength training and Pilates, like I did in this 3-2-8 Workout Plan.

While a hybrid training plan might not be as focused on hypertrophy (muscle growth) as a dedicated strength training program, it can improve your aerobic capacity, reduce injury risk and enhance functional fitness.

Benefits of Hybrid Training

Whether you’re a runner or not, you’ll benefit from a hybrid training plan that challenges you to build both muscular and cardiovascular endurance. Benefits of following a hybrid training plan include:

• Better Body Composition: Hybrid training is a great option if you want to gain muscle while losing fat. 
• Increased Strength and Power: Lifting weights helps you build stronger muscles, improving your power.
• Improved Cardiovascular Endurance: Endurance training makes your body more efficient at delivering oxygen and fuel to your muscles, so you can keep going.
• Reduced Risk of Injury: Building a solid base of strength and overall fitness can prevent injuries.
• Better Athletic Performance: Mixing strength training with regular cardio exercise can lead to better performance in a variety of sports and activities. You’ll also prevent overtraining by adding more variety to your workout split.

This hybrid training plan was designed with runners in mind and effectively combines both running and weightlifting. If you want to incorporate hybrid strength training into your fitness routine, this is a great place to start. I’ve included my favorite resistance training workouts that focus on strengthening those key running muscles – your glutes, hips, hamstrings, quads, calves and core. 

We’ll also target the muscles that runners often overlook, like your upper body and back. These make a difference in your overall running efficiency and posture!

I’ve also laid out a running framework in this plan. Keep in mind that the exact distances and how many miles you run each week will depend on what you’re personally training for and your own goals. If you’re working on sprints, prepping for a marathon or even training for a 5K, feel free to swap in your own running schedule. This plan is flexible and meant to work for you.

That said, you don’t have to be a runner to follow this workout plan. I’ve listed running alternatives, or you can power walk or jog instead. If you’re a beginner or new to hybrid training, focus on the strength training workouts and start with lower intensity and shorter run durations. Gradually increase your mileage as you become more conditioned. Listen to your body and take additional rest days as needed.

Screenshot or Pin this Workout Plan:

Who Should Use This Workout Plan

• Those seeking to build strength in the power generating muscles that runners rely on.
• Individuals aiming to increase upper body strength (which is often neglected by runners).
• People looking to strengthen connective tissues to improve flexibility and range of motion.
• Those interested in combining weight training and HIIT cardio workouts.
• Individuals who desire to improve cardiovascular endurance, core strength, flexibility and mobility.
• Those who wish to burn calories, lose weight and burn fat at home.
• Those who wish to establish a solid at-home fitness routine in just two weeks.

Week 1

Day 1: 30-Minute Dumbbell Leg Workout

• Strength Workout Time: 30 Minutes
• Equipment: Dumbbells. Optional mini loop resistance band and bench/box.
• YouTube Link: 30-Minute Dumbbell Leg Workout
• Run Distance: None

Day 2: Easy Run and 10-Minute Core Workout for Runners

• Strength Workout Time: 10 Minutes
• Equipment: None
• YouTube Link: 10-Minute Core Workout for Runners
• Easy Run Distance: 1-5 Miles (Think of this as a leg shake out. Beginners should aim for 1 mile and more advanced runners should aim for 2-5 miles.)
• Running Alternative: 15-Minute Zone 2 Cardio Workout

Day 3: 30-Minute Dumbbell Arm Workout

• Strength Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute Dumbbell Arm Workout
• Run Distance: None

Day 4: 10-Minute Glute Activation Warm-Up and Tempo Run

• Strength Workout Time: 10 Minutes
• Equipment: Mini loop resistance band
• YouTube Link: 10-Minute Glute Activation
• Tempo Run Distance: 2-10 Miles (Tempo runs should be between 20-40 minutes total. If you’re an advanced runner, you can aim for 60 minutes. Aim for 80-85% of your max heart rate for 20-30 minutes of the run. The pace should feel hard but sustainable — it would be hard for you to carry on a conversation. Beginners aim for 2 miles, intermediate aim for 4-5 miles, advanced aim for 5-10 miles. You can also structure your tempo runs as intervals. For example, run 4-5 minutes at your tempo pace with a 90-second walking recovery.)
• Running Alternative: 30-Minute LISS Cardio with Weights

Day 5: 35-Minute Strength Workout for Runners

• Strength Workout Time: 35 Minutes
• Equipment: Dumbbells
• YouTube Link: 35-Minute Strength Workout for Runners
• Run Distance: None

Day 6: Long Distance Run

• Strength Workout Time: None
• Equipment: None
• Long Run Distance: 3-10+ Miles (The distance of your long run will ultimately depend on your personal fitness level and goals. Aim for 3-10+ miles at a pace you can sustain.)
• Running Alternative: 35-Minute Low Impact Cardio and Mobility Workout

Day 7: Rest Day 7-Minute Hip Mobility

• Strength Workout Time: 7 Minutes
• Equipment: None
• YouTube Link: 7-Minute Hip Mobility
• Run Distance: None

Week 2

Day 8: 40-Minute Leg and Glute Workout

• Strength Workout Time: 40 Minutes
• Equipment: Dumbbells. Optional mini loop resistance band and bench/box.
• YouTube Link: 40-Minute Glute Workout
• Run Distance: None

Day 9: Easy Run and 10-Minute Core Workout for Runners

• Strength Workout Time: 10 Minutes
• Equipment: None
• YouTube Link: 10-Minute Core Workout for Runners
• Easy Run Distance: 1-5 Miles (Think of this as a leg shake out. Beginners should aim for 1 mile, and more advanced runners should aim for 2-5 miles.)
• Running Alternative: 20-Minute Strength and Walking Workout

Day 10: 25-Minute Toned Arms

• Strength Workout Time: 25 Minutes
• Equipment: Dumbbells
• YouTube Link: 25-Minute Toned Arms
• Run Distance: None

Day 11: 10-Minute Glute Activation Warm-Up and Tempo Run

• Strength Workout Time: 10 Minutes
• Equipment: Mini loop resistance band
• YouTube Link: 10-Minute Glute Activation
• Tempo Run Distance: 2-10 Miles (Tempo runs should be between 20-40 minutes total. If you’re an advanced runner, you can aim for 60 minutes. Aim for 80-85% of your max heart rate for 20-30 minutes of the run. The pace should feel hard but sustainable — it would be hard for you to carry on a conversation. Beginners aim for 2 miles, intermediate aim for 4-5 miles, advanced aim for 5-10 miles. You can also structure your tempo runs as intervals. For example, run 4-5 minutes at your tempo pace with a 90-second walking recovery.)
• Running Alternative: 30-Minute Strength and Steps Workout

Day 12: 30-Minute Full Body Dumbbell AMRAP Workout

• Strength Workout Time: 30 Minutes
• Equipment: Dumbbells. Optional bench/box.
• YouTube Link: 30-Minute Full Body Dumbbell AMRAP Workout
• Run Distance: None

Day 13: Long Distance Run

• Strength Workout Time: None
• Equipment: None
• Long Run Distance: 3-10+ Miles (The distance of your long run will ultimately depend on your personal fitness level and goals. Aim for 3-10+ miles at a pace you can sustain.)
• Running Alternative: 35-Minute Low Impact Cardio Workout

Day 14: Rest Day 7-Minute Hip Mobility

• Strength Workout Time: 7 Minutes
• Equipment: None
• YouTube Link: 7-Minute Hip Mobility
• Run Distance: None

Pin This 2-Week Hybrid Strength Training Plan

Note: Before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.