Training plan builder
A good plan for an 8-run, 8-station race moves through four blocks: base (aerobic engine and technique), build (compromised runs and race-weight stations), peak (race-pace work and a full sim) and a 1 to 2 week taper. Pick your weeks to go, level and sessions per week and you get the block dates, the weekly load and a sample week for each block.
About you
Intermediate, 4 sessions a week, focus on running.
| Block | Weeks | Focus |
|---|---|---|
| Base | 1–4 | Build aerobic engine, strength and clean technique on every station. Mostly easy effort. |
| Build | 5–8 | Add race-specific work: compromised runs, station circuits at race weight, harder intervals. |
| Peak | 9–10 | Race-pace work and full or half sims so pacing and transitions are rehearsed. |
| Taper | 11–12 | Cut volume, keep a little intensity, sleep and eat well. Arrive fresh. |
Lighter weeks (about 70% load): week 4.
Sample week
| Day | Session | Min |
|---|---|---|
| Mon | Strength + sledStrengthMain lifts 3 × 5 heavier, then sled push and pull practice at or just above race weight. | 55 |
| Tue | Run intervalsRun intervals6 × 1 km a little quicker than race pace, 90 s easy between. | 50 |
| Thu | Long easy runLong easy runConversational, with the last 10 min at race pace. | 70 |
| Sat | Compromised runCompromised run5 rounds: station at race weight straight into 1 km at race pace. | 60 |
Days not listed are rest or a walk. Running is your focus: your extra session is a long easy run, and every interval session counts double. Keep most running conversational.
Track this in HRP Training
Log each session, see your weekly load against the plan and compare your sim splits as you go. A free account keeps it all in one place.
How it works
- Taper: 2 weeks when you have 10 or more weeks, otherwise 1.
- The weeks before the taper split about 45% base, 35% build and 20% peak (at least one peak week).
- Every 4th week of base and build is lighter (every 3rd for beginners), at about 70% of the weeks around it.
- Weekly load climbs from 60% in week 1 to 100% at the peak, then drops to about 70% and 50% in the taper.
- Each week starts from strength, run intervals and a compromised run; with 4 or more sessions one slot goes to your weakest area.
- Session lengths scale by level: beginners about 75%, advanced about 120% of the intermediate times.
This is a general outline written from common coaching practice, not a personal prescription. If you are injured, new to exercise or have a health condition, check with a professional first. Want a target to train for? Try the pace calculator.
Last updated .
Questions
How many weeks do I need to train for a hybrid fitness race?
Twelve to sixteen weeks suits most people who already train a few times a week: enough for a base, a race-specific build, a peak with a sim and a taper. You can still prepare in 6 to 8 weeks; the base block just gets shorter.
What is a compromised run?
A run done straight after a station, while your legs and lungs are still loaded. It teaches you to find your race pace when you are already tired, which is what all 8 runs in the race feel like. Start with easy runs after moderate stations and build to race pace after race-weight stations.
How many sessions a week should I do?
Three is enough to finish well if each session counts: one strength, one run interval and one compromised run. Four or five lets you add easy running and work on your weakest area. Six is for experienced athletes who recover well.
How long should I taper?
One week for most plans, two weeks if you have trained for 10 weeks or more. Cut volume to about two thirds and then half, keep a little race-pace work so you stay sharp, and sleep well.
Should I do a full race sim before race day?
Yes, once or twice in the peak block, two to four weeks out. A timed sim shows your real run pace off the stations and where you lose time, so you can set a sensible pacing plan.