REFINE / REPEAT HYBRID 12 — 12-Week Strength + Running System

HYBRID 12 — £15 • DIGITAL TRAINING PROGRAMME

ONE-TIME PURCHASE • NO SUBSCRIPTION

GET STRONGER. RUN BETTER. STOP GUESSING.

HYBRID 12 gives you one clear plan for combining strength and running — instead of trying to piece together random gym sessions, interval workouts and long runs.

Every week is already programmed: 4 strength sessions + 3 purposeful runs, with progression, planned deloads and a Week 12 taper/test.

You are not buying a blank spreadsheet. The full programme is already inside.

WHAT YOU GET

• 12 complete weeks of training — every strength session and run prescribed
• Interactive Excel tracker — log loads, reps, RPE, completion and run results
• 60-second Weekly Check-In — readiness, Week RPE, optional bodyweight / 5K result and reflection
• Automatic Progress dashboard — compliance, run kilometres, readiness and weekly scores
• Shareable Results Card — weeks complete, average compliance, bodyweight change, latest 5K/test, total run km and best week
• Exercise Library + Running Guide built into the workbook
• 8-page Refine / Repeat PDF guide — RIR, progression, running intensity, deloads and recovery adjustments
• Planned recovery — Weeks 4 and 8 deload, Week 12 tapers strength for the final test

YOUR WEEK

MON Upper   •   TUE Intervals   •   WED Lower
THU Push   •   FRI Zone 2   •   SAT Pull   •   SUN Long Run

WHO HYBRID 12 IS FOR

Gym-goers and runners who want to build strength and improve running performance at the same time, enjoy training regularly, and want a structured system rather than making the week up as they go.

HOW THE TRACKER WORKS

Open the current week → complete the prescribed session → log what you actually did → complete the weekly check-in. Your HOME, PROGRESS and RESULTS CARD update automatically.

QUICK FAQ

Is this just a tracker?
No. The 12-week programme is already programmed inside the workbook.

What files are included?
A premium Excel training workbook plus an 8-page PDF training guide.

Is this personalised coaching?
No. HYBRID 12 is a structured general training system, not individual 1-to-1 coaching.

Does the programme include easier weeks?
Yes. Weeks 4 and 8 are planned deloads and Week 12 includes a strength taper.

12 weeks. 4 strength sessions. 3 runs. One clear system.

Digital product. No physical item will be shipped. This is a general fitness programme for healthy adults and is not individual medical advice, diagnosis, rehabilitation or treatment. Scale training to your current ability and seek appropriate professional assessment for pain, injury, illness or unusual symptoms.