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.
Table of Contents
Nick Bare 16-Week Hybrid Training Program Spreadsheet
Spreadsheet via Bare Performance Nutrition
The program runs by feel, not percentages. Lifts use RPE, so you pick the heaviest weight you can handle cleanly for the listed reps, and runs use effort zones, either easy Zone 2 or faster speed work. Log what you actually do in the green cells.
How the Program Works
You train Monday through Saturday and rest Sunday. Most training days are two-a-days: an easy or speed run in the morning, then a lifting session later.
The Weekly Layout
Each week runs five lifting sessions and four runs. There’s usually a midweek speed run and a Saturday long run, with the rest of the runs kept easy. Sunday is foam rolling, stretching, and an optional walk.
How Loads Work
Nothing is tied to a percentage. Lifts are run at RPE, and you add weight when the top of the rep range starts moving cleanly. Most lifting days also carry 100 push-ups and 50 pull-ups as filler, which you can knock out across the session or as a warm-up.
The 16 Weeks
Weeks 1 to 4 build the base. Weeks 5 to 8 add a standalone midweek speed run and longer Saturdays. Weeks 9 to 12 peak, with the highest mileage and a half-marathon time trial in week 12. Weeks 13 to 16 pull the mileage back and finish with a 5k for time in week 16. There’s no formal deload, the taper is built into those last weeks.
Optional Hyrox Circuits
On several Saturdays you can swap the long run for a Hyrox-style circuit. The circuit is written into that day’s run row, so pick the long run or the circuit, not both.
FAQ
Is the Nick Bare hybrid program free?
Yes. Bare Performance Nutrition published all 16 weeks for free, and our spreadsheet is free to copy. Open the sheet, then choose File then Make a Copy to save your own version.
Do I need to be able to run already?
Yes. This is an intermediate to advanced plan. You should be comfortable running five to seven miles easy and squatting, benching, and pressing with a barbell before you start.
Is this the same as the Nick Bare app program?
No. The Hybrid Athlete program inside the Nick Bare app is a separate paid product. This is the free 16-week plan Bare Performance Nutrition published on their site.
How are the runs prescribed?
By effort, not pace. Easy runs are Zone 2, and the harder sessions are speed work at around 5k pace or tempo. You adjust the intensity to where you are in the plan.
What equipment do I need?
A full gym and somewhere to run. The optional Saturday Hyrox circuits also call for functional gear like a rower, ski erg, bike, sled, and wall balls.
