Nick Bare’s 16-week hybrid plan trains you to run and lift at the same time. Most days pair a morning run with an evening lifting session, so you end up with about five lifts and four runs a week, with Sunday off.

Bare Performance Nutrition put the whole thing out for free, one week at a time. We pulled all 16 weeks into a single spreadsheet so you can see the full plan and log it in one place.

It isn’t a beginner program. You should already be able to run five to seven miles easy and handle a barbell. If that’s you, it’s one of the most complete free hybrid plans you’ll find.

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