Lift Heavy, Run Fast, Pray Hard
Hybrid Half-Marathon Program
The Lift Heavy, Run Fast, Pray Hard Hybrid Half-Marathon Program is a 12-week structured performance system designed to build strength, endurance, and discipline while reinforcing faith, consistency, and presence in everyday life.
This plan is for those who want more than just fitness. It’s for individuals committed to becoming stronger physically, mentally, and spiritually.
Who This Plan Is For
- Athletes preparing for a half-marathon
- Individuals looking to build strength while improving running performance
- Busy professionals, fathers, and leaders seeking structure and discipline
- Intermediate beginners to advanced athletes with scalable progressions
What You’ll Be Doing
- Strength Training 3x per week
Full-body sessions focused on compound lifts using barbells and dumbbells
- Running 4x per week
2 Zone 2 aerobic runs for base building and recovery
1 speed session using intervals or hill work
1 long run with race-focused progression
Daily Prayer & Mindset
Each day includes a guided prayer and Bible verse to help build discipline, mental toughness, and leadership.
Equipment Needed
- Access to a gym with:
Barbell
Dumbbells
Leg press
Pull-up bar
Optional:
Watch or heart rate monitor for Zone 2 training
Treadmill or track for intervals
What to Expect
- Progressive overload in both strength and endurance
- A balanced weekly structure combining performance and recovery
- Increased physical capacity and mental resilience
This is not random training. It is a repeatable system built for discipline and long-term growth.
Coaching & Communication
This is a self-guided program built on personal accountability.
Athletes are encouraged to:
- Track workouts consistently
- Reflect weekly
- Prioritize long-term discipline over short-term motivation
Who This Plan Is Not For
- Those seeking quick results without consistency
- Athletes unwilling to train both strength and endurance
- Individuals not ready to commit to structure and discipline
Core Philosophy
- Strength fuels speed
- Endurance builds grit
- Discipline creates freedom
- Presence defines legacy
Final Word
This program is about more than training. It’s about becoming:
- Strong in body
- Focused in mind
- Grounded in faith
- Present in your life
Lift Heavy. Run Fast. Pray Hard.
Show up Daily.
I’m Bobby Dwojakowski, a Certified Personal Trainer, Nutrition Coach, father, IRONMAN, ultra runner, and former Poland Lacrosse athlete.
I know what it takes to balance family, work, and training while chasing big goals. My coaching is built on discipline, accountability, and real-life sustainability, with personalized plans that build strength, endurance, confidence, and lasting results so you can perform at your best and lead your family by example.