Context: 29M, 178 cm , 70kgs

Have been working out for 8 years now. Built a great physique over the years but endurance was not good ( barely could run 2-3 k). Since Im approaching 30’s decided to work on endurance for long time health benefits. Also I have almost plateaued my gains and PEDs is not an option.

I started running along with my gym routine a few months backs and have completed multiple sub 1 hr 10k’s and a sub 2hr half marathon till now. Overall journey has been amazing because I could not imagine doing this a few months back.

How did I start? 

Starting walking 5Ks for a couple of months to build that mileage in my legs. Then started running 2-3km and walking the rest. Soon I could run 5k continuously. After I did a sub 30 5k, I decided to run a race. I practiced a run of 7k once and I was good to go. Got a sub 1 hr on my very first 10k and since then there was no looking back.

Currently Im training for a full marathon in a few months. The runners high is keeping me hooked.

Training split:

Mon: Push + Easy run

Tue: Legs 

Wed: Pull + Speed Session

Thur: Mobility + Light Cardio or Rest

Friday: Lower Body (light)

Sat: Upper Body ( Light) + Easy run

Sun: Long run

Your running mileage would depend on your current fitness levels. But I would advise to start small like weekly 5K and build up gradually. Currently I do 20-25K weekly mileage.

Note: Those who think ek do saal me itni body ban gayi he, 5-10 saal me toh me mass monster ban jaunga. Trust me esa kuch nai hota. The progress is very minimal after beginner gains.

Please reach out if any queries or advice for me.

Hybrid Fitness: For experienced gym bros who want to pivot to endurance sports (runners edition)