Recommended Programs

Hi all - I’m a former CrossFitter (still love it, but gyms near me don’t work schedule wise). Very comfortable lifting though I still consider myself a novice. I ran my first marathon in December of 2022 - just under 6 hours.

Some references:

Squat 1RM: 320 Bench 1RM: 225 Deadlift 1RM: 365 Marathon: 5:54:00

Weight: 200lbs

My goal this year is to run CIM in sub-5 hours and to join the 1000lb club. I believe both of these should be achievable.

I didn’t really know about Hybrid Athletes until I stumbled across a Nick Bare video and realized I was somewhat doing this, albeit likely incorrectly.

I have been doing a Hal Higdon 4 day 10k program (race is this weekend) along with StrongLifts 5x5, with which I’ve progressed nicely. About 7 weeks in however and I’ve started to develop runner’s knee. I’m deloading this week for the race and my knee has not hurt, but I realize I should probably structure this a little more accurately.

Are there any programs you recommend for the year that would help me reach my goals safely and effectively?