Hypertrophy + Half Marathon 2.0

14-Week Strength and Running Plan

Plan Description

This 14-week hybrid program is engineered for lifters and performance-focused athletes who demand more from their training. Run a sub-90 minute half marathon while preserving muscle, optimizing movement quality, and getting plenty of time under the bar. It’s not just about finishing; it’s about finishing strong and fast.

Is This Plan For You?

If you’re a lifter who doesn’t want to sacrifice your gains for speed, or a performance athlete who values strength just as much as speed, then this plan is for you. Here’s what you can expect:

• Building the power and endurance to crush your race day with a sub-1:30 finish


• Improving your running times while maintaining your muscle mass and movement quality


• Becoming an all-around athlete - fast on race day and strong every other day


• Seeing clear progress in both your running and strength numbers without compromise

Your Training Benefits

• Run 4 times per week with structured interval, speed, and long runs for a balanced endurance build


• Maintain or build lean mass while training for a sub 90 minute half marathon


• Improve your movement quality and durability, especially under fatigue, with focused strength sessions


• Build confidence in your race-day pace with marathon pace segments and long runs


• Work through clear, progressive training that supports your specific goal of a fast, sustainable race time

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:

• Have a solid foundation of strength, with experience in lower, upper, and full-body lifts


• Be able to run 5–10km at an easy pace without issue


• Have access to basic gym equipment


• Be ready to have 6-7 training sessions per week