18-Week Hybrid Strength & Endurance Program
This is the one for the experienced hybrid athletes chasing that Sub 3 goal. The runner who lifts — and the lifter who’s ready to run fast. In 18 weeks, you’ll chase down a sub-3-hour marathon while keeping strength, structure, and muscle mass in the mix. This isn’t a couch-to-marathon plan. This is your shot at breaking three — without breaking down.
Is This Plan For You?
You’re not just aiming to finish — you’re aiming to compete. You’ve put in the miles before. You’ve built a solid aerobic base. Now you’re looking for a clear, aggressive roadmap to take you under 3 hours — without ditching the weights or burning out in the process. This plan is for you if:
You’ve run close to 3:00 before and want a structured plan to bridge the gap
You want to keep strength work in your routine without compromising race performance
You’re not afraid of mileage or intensity — but you want it to be purposeful
You’re ready to train smart, hard, and consistently for 18 weeks
Your Training Benefits
Run 4x/week with mileage building from 30 to 80km — intelligently and progressively
Master marathon pacing with specific work under fatigue and threshold-focused intervals
Maintain and build strength through 2–3 weekly gym sessions that support, not sabotage, your running
Develop the durability and movement economy needed to finish fast, not fade
Train with intent — balancing high performance with long-term resilience
We've cracked the code on becoming legitimately good at multiple disciplines — without sacrificing what you've already built.
Why Train With OMNIA?
We know what it takes to push for performance without letting the rest fall apart. Our hybrid philosophy means you don’t have to choose between being strong or fast — you get to be both. We’ve helped hundreds of athletes hit serious time goals while staying structurally sound and physically balanced. If you’re ready to earn your fitness and break that 3-hour barrier, this is your plan.
To get the most out of this program, you should:
Have experience running at volume (40km+ weeks) and lifting regularly
Be able to commit to 5–6 days of training per week across both modalities
Have access to a barbell and basic gym equipment
Complete a 30-minute threshold test in Week 1
If your average pace over the final 20 minutes is between 4:00–4:10/km, you’re ready
If not, we’d recommend starting with one of our other marathon plans — and building toward this level.