Two years in and I have made every mistake you can think of. This one is me owning all of it.

I overcomplicated programs. I thought more volume meant better results. I avoided hard conversations with clients because I wanted to be liked. I priced myself too low because I didn't believe the work was worth it yet. I chased every shiny method instead of getting good at the basics.

In this episode I break down the exact things I got wrong in my first two years coaching hybrid athletes, why I got them wrong, and what I do differently now. If you are a new coach this might save you some pain. If you are a client it might explain why I am the way I am.

No fluff. Just the stuff I wish someone told me earlier.

🎙️ Listen on Spotify: https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N

📺 Watch on YouTube: https://www.youtube.com/@hybridcoachmike

🏋️ Downloadable Programs: https://liftheavyrunfast.myshopify.com/

📋 Coaching Enquiries: https://docs.google.com/forms/d/e/1FAIpQLSe80tnm5LYfRqCi49TBeu7WQJ4-8Wh-odex9bnBHcW3VxOVMg/viewform?usp=header

🎵 TikTok: https://www.tiktok.com/@hybridcoachmike

Lift Heavy, Run Fast Podcast Intro

People keep asking what my diet looks like while I'm trying to pull 300kg and run a half under 90 minutes at the same time. So here it is. The real version. Not the version that looks good on a graphic.

I'm sitting around 3,400 calories a day right now. I'm holding 90kg on purpose. I just came off a deliberate diet break because I was running myself into the ground trying to do too much on too little. That was a mistake and I fixed it.

In this episode I break down how I actually eat as a hybrid athlete. Why I'm not dieting hard right now even though there's a number on the bar I want. How I fuel the long runs and the heavy days without falling apart. Why bodyweight is a lever I manage, not a thing I obsess over. And the trade off every hybrid athlete has to make between being lean, being strong, and being fast.

If you lift heavy and run far and you have no idea how much you should be eating, this one clears it up.

No magic. No supplements pitch. Just what's on my plate and why.

Links:

🎙️ Listen on Spotify: https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N

📺 Watch on YouTube: https://www.youtube.com/@hybridcoachmike

🏋️ Downloadable Programs: https://liftheavyrunfast.myshopify.com/

📋 Coaching Enquiries: https://docs.google.com/forms/d/e/1FAIpQLSe80tnm5LYfRqCi49TBeu7WQJ4-8Wh-odex9bnBHcW3VxOVMg/viewform?usp=header

🎵 TikTok: https://www.tiktok.com/@hybridcoachmike

Lift Heavy, Run Fast Podcast Intro

I ran 1:28:29. Sub-90. Done.

But this episode isn't just a race recap — it's the full breakdown of what actually got me there, and why everything you've been told about half marathon training might be wrong.

A few weeks ago I missed my goal at the Hoka Half. The answer wasn't more kilometres. It was smarter ones. I ran 40–45km a week, never once cracked 18km on a long run, kept lifting 3 days a week the entire block, and ran a negative split on race day alongside three crew members who all PB'd on the same start line.

This is a coached outcome, not a lone victory — and in this episode I break down exactly how we got there.

We cover: 
→ Why sub-90 doesn't require 60km+ weeks
→ The one session type that moved the needle most (5km tempo repeats)
→ How I managed strength training without sacrificing run quality
→ The pacing strategy that locked in 4:12/km from gun to tape
→ The mindset shift that changed everything — training like the athlete I actually am

If you're a hybrid athlete chasing a running goal without giving up the barbell, this one's for you.

🎙️ Listen on Spotify: https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N

📺 Watch on YouTube: https://www.youtube.com/@hybridcoachmike

🏋️ Downloadable Programs: https://liftheavyrunfast.myshopify.com/
📋 Coaching Enquiries: https://docs.google.com/forms/d/e/1FAIpQLSe80tnm5LYfRqCi49TBeu7WQJ4-8Wh-odex9bnBHcW3VxOVMg/viewform?usp=header

🎵 TikTok: https://www.tiktok.com/@hybridcoachmike

Lift Heavy, Run Fast Podcast Intro

Hybrid athletes have a unique injury profile — we're not pure runners getting overuse injuries from a million identical footstrikes, and we're not pure lifters getting hurt under a heavy bar. We're getting hit from both sides, often in the same tissue, and most generic injury advice doesn't account for that overlap.

In this episode, we break down the most common injuries hybrid athletes actually deal with (shins, knees, hips, Achilles), why cumulative fatigue is the real culprit behind most injuries (not the single bad session you remember), and the critical difference between how muscles and tendons adapt to load. I'll cover the warning signs your body sends before something becomes a real problem, the minimum effective dose of prehab work that's actually worth doing, and how to modify training when something feels off without going from 100 to 0. We'll also tackle the big question: should hybrid athletes lift and run on the same day to protect recovery?

This isn't about wrapping yourself in bubble wrap — it's about training hard for the long haul without breaking down.

Links:

• 🏋️ Online Coaching: https://forms.gle/T1Nqwd1oNBPKsmbW8
• 📱 Instagram: https://www.instagram.com/hybridcoachmike/
• 📋 Downloadable Programs: https://liftheavyrunfast.myshopify.com/
• 🎙️ Podcast: https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N?si=a2f3953f77614264

Lift Heavy, Run Fast Podcast Intro

Race day is coming and now you've got the classic hybrid athlete dilemma: how do you actually peak for the run without watching your squat numbers tank? Most hybrid athletes either don't taper at all and show up cooked, or they taper everything (including lifting) and lose the plot on both ends.

In this episode, we get into what tapering actually means, how long your taper should be for a 5K vs a half vs a full marathon, and what to cut first when you start dialling things back. We cover how to adjust your lifting in the 2-3 weeks before race day, whether carb loading is actually worth it, and why the post-race week is where most people undo their hard work by ramping back too fast. Plus, I'll talk through how to build a race calendar that supports your lifting goals instead of constantly fighting against them.

If you've ever finished a race feeling slow because you didn't taper right — or finished one feeling weak because you tapered too much — this episode will save you from doing it again.

Links:

- 🏋️ Online Coaching: https://forms.gle/T1Nqwd1oNBPKsmbW8
- 📱 Instagram: https://www.instagram.com/hybridcoachmike/
- 📋 Downloadable Programs: https://liftheavyrunfast.myshopify.com/
- 🎙️ Podcast: https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N?si=a2f3953f77614264

Lift Heavy, Run Fast Podcast Intro

Zone 2 cardio is everywhere right now — Peter Attia's talking about it, your mate at the gym won't shut up about it, and suddenly everyone's strapping on a heart rate monitor and going for slow jogs. But is it actually useful for hybrid athletes who already lift heavy AND run, or is it advice built for pure endurance athletes that doesn't quite fit our world?

In this episode, we break down what Zone 2 actually is, how to find it without a lab test, and why the science behind mitochondrial adaptation matters even if you're not training for an Ironman. We dig into why most hybrid athletes are accidentally training in the "grey zone" without realising it, how lifting already taxes your aerobic system more than you think, and the minimum effective dose of Zone 2 to actually move the needle. I'll also give you my honest take on whether Zone 2 is just rebranded slow jogging and how I'd program it for a hybrid client.

If you've been wondering whether you need to add Zone 2 to your week or if you can skip the hype, this one's for you.

Links:

- 🏋️ Online Coaching: https://forms.gle/T1Nqwd1oNBPKsmbW8
- 📱 Instagram: https://www.instagram.com/hybridcoachmike/
- 📋 Downloadable Programs: https://liftheavyrunfast.myshopify.com/
- 🎙️ Podcast: https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N?si=a2f3953f77614264

Lift Heavy, Run Fast Podcast Intro

If I had to start hybrid training from scratch — lifting and running — this is exactly what I’d do differently.

Most people overcomplicate it early.

They chase pace too soon, keep lifting like nothing’s changed, ignore recovery… and end up injured, burnt out, or inconsistent.

In this episode, I break down the simple changes that actually matter when you’re starting out — especially if you want to lift heavy and run without it falling apart.

We cover:

- Why proper running shoes from day one matter more than you think
- How to adjust your lifting to support your running
- Why less volume (but high intensity) works better
- Running on grass vs concrete and managing impact
- The importance of proper running gear (especially for bigger athletes)
- How to make running more enjoyable so you actually stick to it
- Why pace doesn’t matter early on
- How bodyweight affects performance and efficiency

If you’re starting hybrid training — or feel like you’ve been doing it wrong — this will save you a lot of time.

LINKS

Online Coaching:

https://forms.gle/93WBonsKzkcjiHz57

Programs (5K / 10K / 21K):

https://liftheavyrunfast.myshopify.com/

Instagram:

https://www.instagram.com/hybridcoachmike/

TikTok:

https://www.tiktok.com/@hybridcoachmike

YouTube:

https://www.youtube.com/@hybridcoachmike

Podcast (Spotify):

https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N

Lift Heavy, Run Fast Podcast Intro

Trying to lose fat but don’t want your strength to fall off a cliff?

This is where most people mess it up.

They cut calories too aggressively, add more cardio, train with less intent… and end up weaker, flatter, and burnt out.

In this episode, we break down exactly how to lose fat while maintaining (and even improving) your strength — especially if you’re balancing running and lifting.

We cover:

- Why strength is a skill you need to keep practicing
- How to train with intensity in a calorie deficit
- The role of carbs in performance
- Why high protein is non-negotiable
- How aggressive dieting is killing your progress
- Managing cardio when you’re already running
- When and why to use diet breaks
- Why consistency (including weekends) is everything

If you want to get lean without sacrificing performance, this is how you do it.

LINKS

Online Coaching:

https://forms.gle/93WBonsKzkcjiHz57

Programs (5K / 10K / 21K):

https://liftheavyrunfast.myshopify.com/

Instagram:

https://www.instagram.com/hybridcoachmike/

TikTok:

https://www.tiktok.com/@hybridcoachmike

YouTube:

https://www.youtube.com/@hybridcoachmike

Podcast (Spotify):

https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N

Lift Heavy, Run Fast Podcast Intro

Trying to get faster without losing size? Or stay jacked while adding running into your week?

This is where most people get it wrong.

In this episode, we break down exactly how to structure your training so you can build strength, maintain muscle, and actually improve your running — without burning out or looking like a completely different person in 8 weeks.

We cover:

- Why dropping lifting frequency is a mistake
- The truth about HYROX-style “circuit” workouts
- The ideal rep ranges for hybrid athletes
- How unnecessary volume is killing your progress
- Exercise selection that actually transfers
- How to eat to stay lean, strong, and perform

If you’re trying to lift heavy and run fast, this is the balance you’ve been looking for.

LINKS

Online Coaching:

https://forms.gle/93WBonsKzkcjiHz57

Programs (5K / 10K / 21K):

https://liftheavyrunfast.myshopify.com/

Instagram:

https://www.instagram.com/hybridcoachmike/

TikTok:

https://www.tiktok.com/@hybridcoachmike

YouTube:

https://www.youtube.com/@HybridCoachMike

Podcast (Spotify):

https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N

Lift Heavy, Run Fast Podcast Intro

Deadlifting 300kg and running a sub-90 minute half marathon are both serious athletic goals on their own.

Trying to do them back to back is a completely different challenge.

In this episode of the Lift Heavy Run Fast Podcast, I break down how I’m currently structuring my training as I work toward this goal — balancing heavy strength work with high-quality running while managing fatigue, recovery and body weight.

We cover:

- The goal: deadlift 300kg and run a sub-90 half marathon back to back
- What my current training week looks like
- How I’m structuring my deadlift training (technique, intensity and volume)
- Why deadlift exposure and technique practice matter when lifting heavy
- How I’m structuring my running week with 4 runs per week
- How I place higher intensity runs throughout the week
- How I balance heavy lifting with faster running sessions
- How I’m managing bodyweight while still fueling performance
- Why carbohydrates around running sessions are critical for performance and recovery

This episode is a behind-the-scenes look at the process of balancing strength and endurance at a high level, and the challenges that come with trying to push both at the same time.

LINKS AND RESOURCES:

Website / Coaching: https://forms.gle/sqCVmbtv95hzv5Gu9

Downloadable Hybrid Training Programs: https://liftheavyrunfast.myshopify.com/

Let me review your Hybrid Program: https://calendly.com/hybridcoachmike/hybrid-performance-audit

Instagram: https://www.instagram.com/coach.michaelsechos

TikTok: https://www.tiktok.com/@hybridcoachmike

YouTube: https://www.youtube.com/@hybridcoachmike

Lift Heavy, Run Fast Podcast Intro