Hypertrophy + Half Marathon 2.0
16-Week Training Plan to Build Muscle and Go the Distance
Plan Description
This 16-week hybrid plan is built for athletes who want to run a strong half marathon and build (or keep) serious muscle along the way. With 3 focused gym sessions and 3 structured run sessions per week, you’ll combine hypertrophy-driven lifting with smart endurance work — building aerobic capacity, speed, and race-day resilience while still training like you lift for a living.
Is This Plan For You?
This one’s for the lifters who want to go long - without losing your strength and muscle gains. Here's what you can expect:
- Train for a half marathon without sacrificing your size or gym time?
- Lifting consistently whilst adding structured running to the mix
- Develop the unique capacity to build muscle and improve your Half Marathon
- Push the boundaries of what the human body can achieve
Your Training Benefits
- Big ranges, controlled tempos, and focused hypertrophy training
- Maintain or build lean mass while training for a fast half marathon
- No junk volume. Every session is built to move the needle
- Get to the start line strong - and look like you lift when you cross the finish
Why Train With OMNIA?
While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you're in the right place and we have the plan for you.
To get the most out of this program, you should:
- Be comfortable lifting 3x/week with good technique across compound movements
- Be able to run 5–10km at an easy pace without issue
- Have access to basic gym equipment
- Be ready to train 5–6 days per week consistently
We're redefining what's possible in strength and endurance training. While others force athletes to choose a lane – either lifting or cardio, strength or stamina – we've spent the last five years proving you can excel at both.