Get strong and fast at the same time.

The power pair opens the day while you are fresh: a loaded lift for force with an elastic jump beside it for the stiffness running reuses. One power slot per session, and only one.

Dosed as light contacts: elastic work trains the ankle spring a runner cashes in on every stride, and it costs almost nothing.

Heavy but brief. On a hybrid the main lift keeps its intensity and gives back a set, so tomorrow’s run is not spent under the bar.

Upper body holds close to full volume all cycle. It does not compete with running for recovery, so it is not taxed for it.

A running accessory: hamstring strength in single-leg shape, the way running actually loads it.

Core is added by the engine where the template does not carry it.

The durability slot. Adductor, glute-med and tibialis work rotate through the lift days to keep a runner’s hips and lower legs robust.

Across the running cycle, lower-body set counts wave between 70 and 100 percent while upper body holds at full. That is interference management, written into the doses.

Comfortably hard and sustained: the pace this athlete could race for the best part of an hour. Broken into reps so more time lands at the pace than one continuous effort would allow.

Prescribed down to the finish. Easy means easy here, because the next lift day needs legs that recovered.

Every pace on this card traces back to the 22:30 5K the athlete entered, including the 4:45/km.

The barbell keeps its place. A few hard sets on a station day hold the strength through the conditioning work.

The race station at race standard. The cue on the card states the load as a percentage of your division’s sled.

Same sled, opposite demand. Grip and posterior chain under the same race weight.

Straight off the station with no rest: runs 2 and 6 of the race are exactly this, so it is trained exactly like this.

Single-leg drive at the sled lean angle. The accessory that raises the station ceiling.

A ROX + Run week keeps the full running plan and swaps generic lifting for this: stations at race standard, progressing weekly. The sled work rides a quality run day, so the easy days stay easy.

The pressing pattern for the week. Swim, bike and run own your legs, so the lifting lives up top.

Pulling strength holds the posture that a long bike leg and a tired run both erode.

Upper and trunk on tri legs: swim, bike and run own the lower body, so the lifting is placed and shaped to add strength without taxing them. It survives the whole build, taper included.