Free tool
Hybrid training planner
Pick how many days you run and lift, and what you're training for. You get a seven-day week that keeps the hard days apart — with the reason behind every day. No sign-up.
Your week, day by day
Need different days? Tap Move on two days to swap them.
MonMonday
Rest
Full rest the day after your long run.
TueTuesday
IntervalsHARD
Fast repeats with easy jogging between — the week's hardest running.
Fast running, with nothing hard on either side — so you can actually push it.
WedWednesday
Easy runEASY
Conversational pace, the whole way.
Easy pace the day after a hard session — this is recovery, not a test.
ThuThursday
Full bodyEASY
A squat or hinge, a push, a pull — a couple of reps in reserve.
Lighter leg work, away from your hardest runs.
FriFriday
Lower bodyHARD
Squats, hinges and single-leg work — strength that carries into running.
Heavy leg work, with nothing hard on either side — so you can actually push it.
SatSaturday
Upper bodyEASY
Push, pull and core — your legs get the day off.
Upper body only — your legs stay fresh for tomorrow's long run.
SunSunday
Long runLONG
Slow and steady — the week's longest run.
Long run on your chosen day — only upper body the day before, so your legs arrive fresh.
“Copy week” pastes as a table into a spreadsheet, or as plain text into notes.
Run this week in Reysa
Make it a Simple plan in Reysa — one weekly pattern that repeats — then log every run and lift against it on iPhone and Apple Watch. Your calendar shows what you did and what you skipped, week after week.
Or let Reysa build it PREMIUM
Paste this into Reysa's plan builder and it builds the plan around your own routines.
Build me a training week for a 5K or 10K: 3 runs and 3 gym sessions, long run on Sunday, hard days kept apart. I have some experience with both.
The rules behind every week
These are common coaching rules of thumb for training both sports, not a prescription. The planner tries every way your sessions could fit into seven days and picks the one that breaks the fewest of them.
RULE 1
Hard days never sit back-to-back
Fast runs (intervals, tempo) and heavy leg sessions each take a day or two to absorb. Back-to-back, each one makes the other worse — so there's always an easier day between them.
RULE 2
The long run gets fresh legs
Nothing hard the day before it, nothing hard the day after. Upper body or rest are the usual neighbors.
RULE 3
When two sessions share a day, pair like with like
A fast run with heavy legs, or an easy run with upper body. Stacking the hard work keeps the days around it genuinely easy.
RULE 4
One full rest day, every week
However many sessions you pick, the planner keeps one day free of both.
RULE 5
Easy days stay easy
Easy runs at conversational pace, light lifting well short of failure. That's what lets the hard days actually be hard.
Questions
Should I run or lift first?
On a day with both, do first what matters most for your goal — the run when you're training for a race, the lift when strength comes first — and put six or more hours between them if you can. On different days the order matters less than keeping the hard days apart.
How many days a week should a runner lift?
Two or three is the common range for runners, and two is plenty when a race is close. The planner goes from one to four, and adds lighter leg sessions and upper-body days as the number grows rather than more heavy leg days.
Can I run and lift on the same day?
Yes — when there are more sessions than days, the planner doubles up and keeps one rest day. It pairs a fast run with heavy legs, or an easy run with upper body, so the days around a double can stay easy.
What counts as a hard day?
Fast running — intervals and tempo runs — and heavy lower-body lifting. The long run isn't fast, but it's long enough that the planner protects the day before and after it the same way.
My week doesn't fit this layout. What now?
Tap Move on any two days to swap them. The planner checks the week again and tells you plainly if the new order puts two hard days together or lands something hard right before your long run.
Does it give me the workouts too?
It decides which session goes where, not the sets or the paces. For paces, our pace calculators turn a goal or a recent race into per-kilometer targets. To follow the week and see what you actually did, Reysa holds the plan and logs both sports.
Keep going
- How to combine lifting and running in the same week — the thinking behind these rules, in more depth.
- Running pace calculator — turn a goal time into the paces for your runs.
- Strength standards — see where your lifts stand for your bodyweight.
- Reysa vs. running two apps — why one plan for both sports beats two.