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.

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Is This Plan For You?

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.

Your Training Benefits

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

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SAMPLE WEEKS

MON TUE WED THU FRI SAT SUN

Lower

1:00:00 Strength

Front Squat: Perform 3 x 6-10 reps @ 7-9RPE.

Romanian Deadlift: Perform 3 x 6-10 reps per leg @ 7-9RPE.

DB Bulgarian Split Squat: Perform 2 x 8-15 @ 7-9RPE.

Hanging Leg raises: Perform 3 x AMRAP @ 9-10RPE.

Dumbbell Single Leg Calf raise: Select a weight you think you can handle for a max effort set of 12 reps on each leg.

Keeping this weight throughout, do a set of 4 reps, do the other side, then back to the original side, then the other side etc. until you've done 6 x 4 on each side, or as close as possible to 6 sets of 4 reps.

Details

Easy + Intervals

1:00:00 Cardio

Start with 15 minutes easy @ 2–4 RPE; smooth and conversational pace.

Then go into 6 rounds of:

• 800m @ 6–8 RPE - think 3–5k race pace. Fast, focused, and punchy, but still controlled and submax.
• 3 minutes easy @ 2–4 RPE to recover and get set for the next rep.

Wrap things up with 10 minutes super easy @ 2–4 RPE, just to wind down and let the legs shake out.

Details

Upper

1:00:00 Strength

Close Grip Bench: Perform 3 x 6-10 reps @ 7-9RPE.

Chin Up: Perform 3 x 6-15 reps @ 7-9RPE.

Barbell Overhead Press: Perform 3 x 6-10 @ 7-9RPE.

Incline DB Bench Press: Perform 2 x 6-15 @ 7-9RPE with the bench on a 15-30° angle.

Superset of Deficit push ups/cable tricep pushdowns

Superset of EZ Bar Curl/ seated DB Overhead tricep extension

Details

Easy + Strides

1:05:00 Cardio

Start off with 35 minutes easy @ 2–4 RPE — just cruisey, nice and relaxed with no particular pressure on pace.

Then into 10 rounds of:

• 30 seconds @ 6–8 RPE, short and sharp, controlled but still should feel a little bit spicy.
• 90 seconds easy @ 2–4 RPE, enough time to reset and go again with intent.

Finish with 10 minutes easy @ 2–4 RPE. Shake it out and bring things back down nice and steady.

Details

Full Body

1:00:00 Strength

Deficit Deadlift: Perform 3 x 6-10 reps @ 6-8RPE.

Back Squat: Perform 3 x 8-15 reps @ 7-9RPE.

DB Bench Press: Perform 2 x 8-15 reps @ 7-9RPE.
SS With
Cable Facepull: 2 X 20

Hamstring Curl: Perform a ridiculously hard set of 8-15 reps @ 10RPE. Rest 30 seconds and then go AMRAP with the same weight.

Leg Extension: Perform a ridiculously hard set of 8-15 reps @ 10RPE. Rest 30 seconds and then go AMRAP with the same weight.

Superset of DB Curls/ Rolling tricep extension

Details

Long Run

1:45:00 Cardio

• First 8km @ 2–3 RPE, a super easy and relaxed pace, just getting into the rhythm of things.

• Then into 3km @ 3–4 RPE. This should still feel comfortable but starting to feel like more towards a working effort.

• Next 3km @ 4–5 RPE, getting more purposeful now, heart rate should be climbing, but still very much under control.

• Final 3km @ 5–6 RPE. We're now in threshold pace territory, around what you could hold for an hour. Hold here for a strong and focused finish.

Details

Rest

WHY TRAIN WITH OMNIA?

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.

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
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)

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Hypertrophy + Half Marathon 2.0

16-Week Training Plan to Build Muscle and Go the Distance

Is This Plan For You?

Your Training Benefits

SAMPLE WEEKS

Lower

Easy + Intervals

Upper

Easy + Strides

Full Body

Long Run

Rest

WHY OMNIA?

WHY TRAIN WITH OMNIA?

To get the most out of this program, you should: