Whatever you are chasing in both, your plan starts from where you are in each.
Every week between where you are in both and where you are going in both. One plan, not two stapled together: the lifting is managed around the running rather than competing with it.
PB strong AND fast, or your money back.
- Lifting and running in one plan, 2 to 7 days a week
- Pick your split, from one lift to five
- Interference managed: lifts trim before key runs
- Both sides progress to the same race day
- Nutrition for performance and body composition
- Coach chat and community included
How to train two goals without losing both
Interference is real, and it is mostly about the legs.
Upper-body work sits alongside running almost freely; heavy lower-body work and quality running compete for the same recovery. Which is why the two get separated rather than stacked.
Order and spacing matter more than total volume.
A heavy leg day the morning before a threshold run costs you the run. The same two sessions, spaced properly, cost you nothing.
Dropping the lifting through a race build is a false economy.
It is how runners arrive at the start line fast and fragile. Mileage is climbing at exactly the point the strength work was the thing holding the tissue together.
One goal leads at a time.
Both can progress, but not maximally and not simultaneously. A block with a race in it is a running block with strength protected, and it should say so.
In the app
A real week, generated
Intermediate/intermediate, 4 days (2 lifting + 2 running), half-marathon build, recent 10K of 52:00.
23km in week 1 · 27km at peak (week 9) · 3km in race week
- Wk 8 Recovery week: 34% lighter than the weeks around it, then the build carries on
- Wk 9 10K Time Trial: measured, and every pace after it is rewritten from the result
Week 1: Base Building (12km long run)Both sides run in full: 2 lifting days woven around 2 runs.
Week 12: Peak/Sharpening (19km long run, the biggest)The plan moved your leg day. You didn't have to know why: lower-body volume reduced 20% (hard session tomorrow).
Intermediate/intermediate, 5 days (3 lifting + 2 running), half-marathon build, recent 10K of 52:00.
23km in week 1 · 27km at peak (week 9) · 3km in race week
- Wk 8 Recovery week: 34% lighter than the weeks around it, then the build carries on
- Wk 9 10K Time Trial: measured, and every pace after it is rewritten from the result
Week 1: Base Building (12km long run)Both sides run in full: 3 lifting days woven around 2 runs.
Week 12: Peak/Sharpening (19km long run, the biggest)The plan moved your leg day. You didn't have to know why: lower-body volume reduced 20% (hard session yesterday).
Intermediate/intermediate, 6 days (3 lifting + 3 running), half-marathon build, recent 10K of 52:00.
23km in week 1 · 38km at peak (week 12) · 7km in race week
- Wk 8 Recovery week: 17% lighter than the weeks around it, then the build carries on
- Wk 9 10K Time Trial: measured, and every pace after it is rewritten from the result
Week 1: Base Building (12km long run)Both sides run in full: 3 lifting days woven around 3 runs.
Week 12: Peak/Sharpening (19km long run, the biggest)The plan moved your leg day. You didn't have to know why: lower volume trimmed 20%: the barbell stays (two hard sets), the extras absorb the cut.
Every one of these is real output from the generator, frozen on the page. Yours is built from your numbers, and unlike a page it moves every week.
7-day free trial, then £19.99/month. Cancel anytime.
PB strong AND fast, or your money back.
Founding-member price. It will be £29.99 for new members later; join now and yours stays where it is.
The programme is most of this page. It is not most of the membership.
Build your own programme
Pick your goal in the app and your first week is generated in about a minute, free for 7 days. Every week after it is written too.
Before you decide
Will the running wreck my lifting?
That is the problem this one exists to solve. Lower-body volume trims before a hard run rather than the session being deleted, leg days are never placed back to back, and both sides taper into the same race day.
What happens if my race moves, or I miss a week?
The block is rebuilt from where you actually are. Change the date and the phases and paces re-plan around the new runway. Miss a week and the following weeks adjust rather than carrying on as though it happened.
I am not fit enough to start yet.
The plan starts from your current numbers, not from a level you are supposed to have reached. Week one is anchored to the volume you are already doing, and if the goal you have picked is not reachable in the time available the plan says so in plain words instead of quietly failing.
Can I see what I would actually be doing before I pay?
You already can. Everything above this is real output from the same engine you would be using, and the picker on the home page will build any goal you like, week by week, without an account.
I do not have five or six days a week.
Pick the number you have. The plan is designed for that commitment from the start, and two days is a complete programme.
What do I need in the gym?
You tell it what you have and it selects from that. A full gym, a home rack, or dumbbells and a bench all produce a real programme rather than a reduced one.
Is there a real person, or just the app?
Rob Hartley built Talos and trains with it every day: he races HYROX and marathons on the same plans you would be given. You can message him any time from the coaching screen and he replies within 24 hours. That is included, not an upgrade.
How does the money-back guarantee work?
Finish the block, log your sessions, and test or race at the end. If you have not set a PB, email us within two weeks of the block ending and we refund your membership for it. No forms, no argument.
How do I cancel?
In the app, under Settings. If you subscribed through the App Store, cancel in your App Store subscription settings instead, the same as any other subscription. The first seven days are free and nothing is taken until they are up.
7-day free trial, then £19.99/month. Cancel anytime.
PB strong AND fast, or your money back.
Founding-member price. It will be £29.99 for new members later; join now and yours stays where it is.