Run + Reps
6-week program
Built by strength. Powered by miles. Hybrid programming to ignite something new. This is your chance to get leaner, lift heavier, and run your first 5K—all in just six weeks. You’ll build endurance, sculpt muscle, and cross a major milestone off your list... without burning yourself out.
6 Weeks
Duration
Strength x Running Hybrid
Training Style
5x
Workouts Per Week
30-45 min
Time Per Workout
Where lifting meets running—and new strength begins.
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What's included:
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The Programming
This 5-day split is designed to build real endurance and sculpt your body. With progressive run programming and smart strength workouts, you'll move better, feel stronger, and train in a way that supports your body, not punishes it.
Each week includes (3) strength workouts, (3) runs, and (2) rest days.
Day 1 – Upper Body + Easy Run
Day 2 – Lower Body
Day 3 – Interval Speed Run
Day 4 – Upper Body
Day 5 – Long Run
This is a distance-based program, not a race. That means your only job is to show up and complete the miles—whether you walk, jog, or run. You’ll also learn how to fuel your body to support your training, recovery, and results.
We’re not chasing perfection, we’re building momentum. One rep, one mile, one confident step at a time.
Weeks 1-2: The Foundations Phase
The first two weeks are all about getting your body used to jogging or running without overdoing it. Running volume is low in the first two weeks so you can still hit the gym strong and not feel like your legs are toast. We’ll focus on exercises that build the muscles that stabilize your joints, preventing injuries early on.
Weeks 3-4: Building Stamina Phase
Now that your body is used to running, it’s time to increase running time, reduce walk breaks, and push your speed a little more. You'll see in the app each day how to approach the type of run, and Coach Shae will talk you through how to decrease your walk breaks, increase your endurance and work on form to ensure your runs feel smooth. You’ve built a base, so now your legs can handle heavier strength sessions while still keeping the volume and duration limited at 30-45 minutes per sesh.
Weeks 5-6: The Payoff Phase
The last 2 weeks bring it all together for you—longer running efforts, stronger lifts, and confidence going into your 5K. You’re minimally, to never, taking walk breaks and are feeling incredibly confident in your stride. Your long runs are close to your 5K distance we’re working towards! Strength workouts remain consistent to keep you feeling strong but won’t overload your legs before race day. Your body is now conditioned to handle running and strength sessions on a weekly basis without breaking down.
we’ll overcome it.
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Real Results
Real Results
Crystal G.
I feel stronger and more capable than I have in years.
I simply wanted to run again. I put on a lot of weight going through IVF, pregnancies, and dealing with plantar fasciitis. My quality of life had really gone downhill. I wanted to feel strong and empowered again.
I want to feel comfortable in my own skin and be active with my kids. I’ve loved Sesh programs for years, but this time I opted for coaching because I really needed consistency. Coach Shae has been amazing! Running is hard at first, but it gets easier. And when you can do it, it’s so empowering.
Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
Sesh+ Coaching cuts through the confusion of fitness and nutrition with 1:1 guidance, personalized accountability, and plans tailored just for you -- from a dedicated, certified coach. Whether you’re new, overcoming plateaus, or redefining your goals, Sesh+ is the ONE investment you need for lifelong results.
PLUS, get this program for FREE, as well as access to our entire workout library. You’ll have everything you need to get real, lasting results.
Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Working with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.
Pre & post-natal specialist- Loves the Chiefs
- Certified nutrition coach
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