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

Squats are one of the most powerful exercises you can do for building strength.

But if you’re also running, they’re also one of the most fatigue-sensitive lifts you can train.

The interference between squatting and running is real. Both rely heavily on the legs, which means fatigue from one can quickly impact performance in the other.

In this episode of the Lift Heavy Run Fast Podcast, we break down how to train the squat while running so you can continue building strength without ruining your running performance.

We cover:

- Why squats are the most fatigue-sensitive lift for hybrid athletes
- How running fatigue shows up in your squat (slow reps, heavy bar speed, technique breakdown)
- How squat fatigue can negatively impact your running performance
- Why it becomes harder to push both running speed and squat strength as you become fitter and stronger
- Why you often need to prioritise either running performance or squat progression at certain times
- How to schedule squats around your running week
- Why squatting before an easy run can work well
- Why squatting after a hard run can sometimes make sense
- Why squats often require some skill practice and exposure, not just intensity
- How to structure squats during high running volume phases vs strength-focused blocks

If you’re trying to get strong while continuing to improve your running, learning how to manage the squat is one of the most important skills in hybrid training.

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

A common mistake people make in the gym is applying the same training rules to every lift.

But not all exercises respond the same way to training — especially if you're also trying to run.

In this episode of the Lift Heavy Run Fast Podcast, we break down why compound movements and isolation exercises should be trained differently, and how understanding this can make hybrid training far more effective.

We discuss:

• Why people mistakenly apply the same programming rules to every lift
• Why compound lifts often respond better to moderate loads and higher exposure
• The role of technique practice and skill development in movements like squats, deadlifts and bench press
• Why constantly pushing compound lifts to failure can create unnecessary fatigue
• How fatigue from lifting can directly impact your running performance
• Why isolation exercises often respond well to higher intensity and lower volume
• How 1–2 hard sets on isolation exercises can be an efficient stimulus with minimal fatigue cost
• How to structure strength training so it supports your running rather than interfering with it

If you're trying to balance running and lifting, understanding how different exercises respond to training can help you manage fatigue, improve performance, and get better results from both.

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