Commit Performance

Strength + Structured Runs

At home and gym-friendly
Train together
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What is Commit Performance?

12 Week Hybrid Training Program

Designed to combine strength, hypertrophy, and endurance training for a well-rounded fitness approach. This program incorporates strength sessions, time-based running, power-building plyometrics, core and mobility work, plus recovery—all aimed at building muscle, boosting running performance, and enhancing overall fitness without sacrificing any essential element.

Who is it for?

Integrating both strength and aerobic conditioning

If you're looking for a structured hybrid program with both running and strength training, this is the program for you. This hybrid program offers structured strength and running sessions to build a well-rounded, high-performance body that runs efficiently, lifts heavy weights, and improves overall fitness.

‍

Benefits

Why Commit Performance?

This program uses linear progressions for steady, sustainable results. It combines high-intensity strength and running workouts with lower-intensity aerobic runs and hypertrophy days. Each week includes core work, mobility exercises, active recovery, and a rest day to maximize performance and energy.

  1. Strength Days
    ‍    Focus on compound and unilateral movements to build resilience for running and muscle growth. Plyometrics and drills improve power, agility, and injury resistance, with workouts spaced to keep your legs fresh for speed runs.
  2. Run Days
    Guided by the RPE scale (1-10) for flexible pacing and intensity. Runs are time-based, and you can adjust mileage to match your fitness level and goals. A baseline ability to run for 30 minutes is recommended, but scaled options are available, including beginner speed workouts and a progressive run/walk approach for easy and long runs.

With planned recovery days, Commit Performance ensures sustainable progress, helping you get stronger, faster, and more capable in both strength and endurance.

‍

Program Details

Difficulty

While the program is intermediate, there are included notes to make each run accessible for beginners.

Time Commitment

  • 12 Weeks 
  • 5-6/week
  • 30 - 60 min per workout

Schedule

  • M : Strength, Upper Body
  • T : Run, Speed Run
  • W : Strength, Legs & Glutes
  • T : Recovery
  • F :  Strength, Full Body
  • S : Run, Long Run
  • You do not need to complete all 5 workouts per week in order to see results. If a schedule with less days is what will fit your schedule or allow you to stay most consistent, lean into that. We recommend prioritizing the following workouts: Upper Body, Speed Run, Legs & Glutes Full Body or Long Run.

‍

Equipment

  • Dumbbell
  • Bands
  • Elevated Step
  • A personal tracking device (Garmin, Apple or GPS App) will be recommended for outside runners to record run distance.

Program Overview

Difficulty
Intermediate
Program
12 weeks
Workouts
Cadence
5-6x / week
Avg. length
30-60 min
Schedule
  • Day 1: Strength, Upper Body (30-45 min)
  • Day 2: Run, Speed Run (30-45 min)
  • Day 3: Strength, Legs & Glutes (30-45 min)
  • Day 4: Recovery, Optional: Core, Mobility & Recovery Run (40-60 min)
  • Day 5: Strength, Full Body (30-45 min)
  • Day 6: Run, Long Run (40-60 min)
  • Day 7: Rest
Equipment
  • Dumbbells
  • Bands
  • Elevated Surface
  • A personal tracking devide will be recommended for outside runners to record run distances
Get started for free

What is Commit Performance?

12 Week Hybrid Training Program

Designed to combine strength, hypertrophy, and endurance training for a well-rounded fitness approach. This program incorporates strength sessions, time-based running, power-building plyometrics, core and mobility work, plus recovery—all aimed at building muscle, boosting running performance, and enhancing overall fitness without sacrificing any essential element.

Who is it for?

Integrating both strength and aerobic conditioning

If you're looking for a structured hybrid program with both running and strength training, this is the program for you. This hybrid program offers structured strength and running sessions to build a well-rounded, high-performance body that runs efficiently, lifts heavy weights, and improves overall fitness.

‍

Benefits

Why Commit Performance?

This program uses linear progressions for steady, sustainable results. It combines high-intensity strength and running workouts with lower-intensity aerobic runs and hypertrophy days. Each week includes core work, mobility exercises, active recovery, and a rest day to maximize performance and energy.

  1. Strength Days
    ‍    Focus on compound and unilateral movements to build resilience for running and muscle growth. Plyometrics and drills improve power, agility, and injury resistance, with workouts spaced to keep your legs fresh for speed runs.
  2. Run Days
    Guided by the RPE scale (1-10) for flexible pacing and intensity. Runs are time-based, and you can adjust mileage to match your fitness level and goals. A baseline ability to run for 30 minutes is recommended, but scaled options are available, including beginner speed workouts and a progressive run/walk approach for easy and long runs.

With planned recovery days, Commit Performance ensures sustainable progress, helping you get stronger, faster, and more capable in both strength and endurance.

‍

Program Details

Difficulty
Intermediate

While the program is intermediate, there are included notes to make each run accessible for beginners.

Time Commitment
12 weeks
  • 12 Weeks 
  • 5-6/week
  • 30 - 60 min per workout
Schedule
Workout Routine
  • M : Strength, Upper Body
  • T : Run, Speed Run
  • W : Strength, Legs & Glutes
  • T : Recovery
  • F :  Strength, Full Body
  • S : Run, Long Run
  • You do not need to complete all 5 workouts per week in order to see results. If a schedule with less days is what will fit your schedule or allow you to stay most consistent, lean into that. We recommend prioritizing the following workouts: Upper Body, Speed Run, Legs & Glutes Full Body or Long Run.

‍

Equipment
What you’ll need
  • Dumbbell
  • Bands
  • Elevated Step
  • A personal tracking device (Garmin, Apple or GPS App) will be recommended for outside runners to record run distance.

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Commit to Yourself

Strength and Running

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