If you’re reading this, there’s a good chance that Fergus Crawley and Nick Bare inspire you as much as they inspire me. But there’s a point where inspo meets reality and you realise that you don’t have the time to cram it all in.
I’m a firm believer that training the hybrid way is the ultimate aspiration for most who are into their fitness. But I’m under no illusion that building strength and running it’s hard and time consuming. Otherwise, everyone would be doing it, instead of aspiring to do it.
The problem with trying to do more exercise
I recently came to that realisation when starting a new job, while training for my first marathon (and I managed to get injured right at the end of the training block lollll). There aren’t enough hours for me to fit all my runs in and gym as much as my inner bodybuilder would like. Oh and on top of the meal prep, commuting, social time, etc. I could go on. But that would be making excuses.
The answer is NOT to go full on hustle mode and optimise every second of the day. I’m a human, not a robot. And you’re a human too, unless you failed the ‘I’m not a robot’ reCAPTCHA test. (failing to see that a pixel of a bicycle handlebar was in the square you didn’t check, is that strange dividing line…)
Slight tangent there but the answer is to do less, not cram in more. It’s to work out, in Silicon Valley startup-speak, the ‘minimum viable product’.
What does that mean? Well I always say this to my clients…
“The best program in the world isn’t written by the best coach. It’s the one you can stick to.” 99% of the time, that’s going to be a simpler one.
This is how I program my hybrid athletes…
I’m going to share a process with you that you can use to create and streamline a hybrid program that works for you. Not one that gets on top of you.
It’s at the core of how I program my hybrid athletes to smash their goals and still enjoy life. So I’m pretty much giving away something other coaches would CHARGE YOU for ffs.
Anyway, here goes…
At its core, we’re getting clear on our goal and working back to fill our weeks with stuff that achieves that goal. Nothing more.
Step 1: Get CLEAR on the goal
- Is there an event you’re working towards?
- If so, when is it?
- It’s best to be laser focussed on ONE goal but are there any other goals you want to achieve by then?
- What does that person look and feel like on that start line (or goal date)? Set a timer for 5 mins and scribble down anything that comes to mind.
Lawrence example:
I’m training for Amsterdam Marathon on 15 October, 4 weeks out (at time of writing). I also want to keep as much muscle mass as I can. On the start line, I know that I can run 26 miles at a decent pace. I’ve prepared enough in training so this should be difficult but I know what to expect. I know what sits well in my stomach when I run. I know it’s going to get hard with 10 miles to go. I know what distances to refuel and rehydrate.
Step 2: How much TIME do you have to workout?
- What’s the least amount of days you’re willing to train each week?
- What times can you NOT train? (during work, mornings, evenings, social events, etc.)
- Match up the two points above and block out non-negotiable time for training
Lawrence example:
I’m willing to train 6 days a week, with 1-2 days being double training days. I can’t train during the day on Tuesday and Wednesday because I’m in the office. I like a drink with my Wednesday run club, so no session on Thursday morning. I want to keep Saturday day and evening free for social stuff. I want one full day of rest too. This means I can block out Monday morning and evening, Tuesday evening, Wednesday evening, Thursday evening, Saturday morning and Sunday morning as non-negotiable for training.
Step 3: What do you need a good base of for your event?
Use the mind dump you did in step 1 to help identify this.
- How much aerobic work do you need to maintain? (Easy running, long running, cross training)
- How much strength work do you need to do? (Injury prevention and stride efficiency)
- What kind of meals do I need to eat on a consistent basis? (To fuel and recover)
- How much sleep do I need to get on a consistent basis? (To recover and function)
Lawrence example:
I’ve never run a marathon before so I need to up my aerobic volume. This is so that my lungs and heart can at least last marathon distance. I can do 1-2 gym sessions a week, focussing on compound moves like squatting and deadlifting. I need to eat more calories to fuel marathon training, so each meal will be larger and carb-heavy. I need to sleep more to help my body recover too.
Step 4: What do you need to BUILD UP for your event?
You may not be a marathoner yet but you can build up your capability between now and your event.
- How much stamina/tempo work do you need to do? (To build your ability to sit in discomfort for longer)
- How much speed work do you need to do? (To improve the efficiency of your stride)
- How much specific strength do you need to do? (Beefing up weak points or wanting to get stronger)
- Specific nutrition work? (Race fuelling)
Lawrence example:
I’m not great at sitting in discomfort for a long time while running. So I need to add in lengthy marathon pace practice sessions. My run form is quite lazy, so one day a week on the track will help sharpen up my stride. I want my upper body to remain strong, so I’ll chuck in an upper body focussed session. I always get stitches when I consume gels on runs. So I’ll practise taking them on every long run so that my stomach is bulletproof…
Putting it altogether…
If you follow these four steps, you’ll end up with a program that:
- Gets you into the shape you need to be in for your event
- Has an amount of activity you can handle – no more, no less
- Fits around your busy schedule and doesn’t leave you drained all the time
- Allows you to enjoy the other pleasures of life (because this is all a hobby, let’s be real)
Of course, outlining your program and implementing it are two very different stories. The way I see it is you have two choices.
Go it alone with your new program, where you’ll guess your way through the ups and downs. You’ll rely on finite motivation and be in danger of falling off your program long before you get to the start line. I hope I’m wrong but this is what usually happens.
Or you can work with me.
Only I can offer you the knowledge and convenience of a run, strength and nutrition coach in your pocket.
I take the stress and guesswork out of this meticulous programming stuff. Most of all, I make sure it’s always working FOR YOU. Especially, when life’s inevitable ups and downs happen.
Lastly, I’ll be your biggest supporter. In what can often feel like a lonely endeavour, it’s good to know that someone will always be there, training or life.
If you’re serious about getting into peak all-round fitness, while having enough time to enjoy life…
Check out my signature Complete Athlete Project coaching program in the link below 👇
Lawrence
