Abbie's 12-Week Run + Lift Plan
Oct 26, 2026 – Jan 17, 2027 · 2 runs + 2 lifts a week · general fitness
Week by week
Tick off sessions as you go (saved on this phone). Every run starts with a 5-min brisk walk, which counts toward the time. "Run/walk 3:1" = run 3 min, walk 1 min, repeat.
Move up to the next week's ratio early if it feels easy and HR stays ≤160. Repeat a week if HR keeps running away.
Week 12 5K check: Oct 25 was 38:30 averaging 176 bpm. Success = similar or faster time with a much lower average HR.
Heart-rate guardrails
- Easy runs: HR ≤160. You should be able to talk in full sentences. Over 160 → walk until ~145, then run again. Lots of walking at first is the point, not a failure.
- Pickups (from week 5): moderately hard, effort 6–7 out of 10, HR under 180. Never sprint.
- No sprint finishes. Finish at the pace you've been running.
- Garmin alert: Settings → Activity Profiles → Run → Alerts → Heart Rate → High 160 (180 on pickup days).
- Wearing the watch overnight gives sleep, HRV and readiness data so the plan can adjust to recovery.
Stop and get checked for chest pain or pressure, a fluttering or racing heartbeat out of proportion to the effort or that doesn't settle when walking, dizziness or near-fainting, or unusual breathlessness.
Lifting basics
- Warm-up (3 min): 10 cat-cows, 10 band pull-aparts, 10 chin tucks (head glides straight back), 10 glute bridges.
- Breathe: exhale on the effort. Don't hold your breath or strain.
- Stop each set with 2–3 reps left. Never test a max. Curls, pushdowns and kickbacks can go closer to failure.
- Pairs (1a/1b): one set of the first, rest 45–60 s, one set of the second, rest, repeat.
- Short on time? Drop round 3. Rounds 1 and 2 matter most.
- Starting loads are guesses. The first set tells you the real weight.
Lift A Back + glutes + biceps
| # | Exercise | Sets × reps | Start |
|---|---|---|---|
| 1a | Goblet squat (to box if needed) | 3 × 8–10 | 20–25 lb |
| 1b | 1-arm DB row, hand + knee on bench | 3 × 10 / side | 20–25 lb |
| 2a | Hip thrust, shoulders on bench | 3 × 10–12 | Bar 45 lb w/ pad, or 35-lb DB |
| 2b | Cable face pull, rope at eye height | 3 × 12–15 | Light; pull to ears, thumbs back |
| 3a | DB curl | 2 × 10–12 | 10–15 lb |
| 3b | Dead bug | 2 × 6 / side | Low back stays down |
Lift B Back + glutes + triceps
| # | Exercise | Sets × reps | Start |
|---|---|---|---|
| 1a | DB Romanian deadlift | 3 × 8–10 | 2 × 20–25 lb |
| 1b | Incline DB bench press (2nd–3rd notch) | 3 × 8–10 | 15–20 lb |
| 2a | Reverse lunge or step-up (16-in box) | 3 × 8 / side | Bodyweight, then DBs |
| 2b | Half-kneeling 1-arm cable pulldown | 3 × 10–12 / side | Light–moderate |
| 3a | Prone Y-raise, chest on incline bench | 2 × 10–12 | 2.5–5 lb or none |
| 3b | Cable glute kickback (ankle strap) | 2 × 12 / side | Light |
| 3c | Rope triceps pushdown | 2 × 12–15 | Light–moderate |
Lifting phases
| Weeks | Focus |
|---|---|
| 1–2 | Learn: 2 sets each, 3–4 reps left, perfect form. Jilles checks squat, RDL and hip thrust. |
| 3–7 | Build: full sets. When every set hits the top of the rep range with 2–3 reps left, go up next time (+5 lb lower body, smallest step upper body). |
| 8 | Easy week: 2 sets, same weights. |
| 9–11 | Build 2. Optional if form is solid: goblet → barbell front squat or split squat; DB RDL → barbell RDL; more plates on hip thrust. |
| 12 | Same weights, 2–3 sets. Write down best working sets for the next block. |
Scheduling rules
- Don't run two days in a row.
- Don't do Lift B (squat, RDL, lunges) the day before the longer run. Lift A is fine anytime.
- Avoid lifting and running the same day. If you must, run first or split morning/evening.
- Sore or wrecked? Walk 20–30 min instead. Missing one is fine. Don't double up later.
Example week: Tue Lift A · Wed Run 1 · Fri Lift B · Sun Run 2
Michigan winter
- Dress as if it's 15–20°F warmer than it is. Reflective gear in the dark.
- Below ~15°F or icy: treadmill, or a 30–40 min brisk walk instead.
- Cold makes HR and breathing feel harder. Trust the HR cap.
Neck + upper back (daily, 3 min, optional)
- Chin tucks: 2 × 10, 3-sec hold
- Band pull-aparts: 2 × 15
- Doorway pec stretch: 30 sec / side
- Desk and phone: ears over shoulders, screen at eye level
Skip heavy shrugs and anything that makes the neck worse. If pain travels into the arm, or comes with numbness, tingling or headaches, see a physical therapist or doctor.