16-Week Training Plan to Build Muscle and Go the Distance
Plan Description
You don’t need to give up the pump to chase performance.
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.
This one’s for the lifters who want to go long — without going soft.
Want to train for a half marathon without sacrificing your size or gym time?
Already lifting consistently and ready to add structured running to the mix?
Looking for a plan that blends aerobic development with real hypertrophy principles?
Want to look like you lift and move like you run?
Then you’re in the right place.
Run 3x/Week: Build your engine with structured intervals, progressive long runs, and aerobic base work
Lift 3x/Week: Big ranges, controlled tempos, and focused hypertrophy training — built around a Lower / Upper / Full Body split
Hybrid Performance: Maintain or build lean mass while training for a fast half marathon
Purposeful Programming: No junk volume. Every session is built to move the needle
Endurance Without Sacrifice: Get to the start line strong — and look the part when you cross the finish
We've cracked the code on becoming legitimately good at multiple disciplines — without sacrificing what you've already built.
This isn’t a run-of-the-mill running plan with a few token gym days thrown in. It’s a true hybrid approach — built by coaches who know what it takes to run well and lift heavy. Whether your goal is aesthetics, performance, or both, this plan helps you hold onto your strength while unlocking your next level of endurance.
Be comfortable lifting 3x/week with good technique across compound movements
Be able to run 5–10km at an easy pace without issue
Be ready to train 5–6 days per week consistently
Have access to a gym with free weights and a space to run (outdoors or treadmill)