Hybrid Ironstride 18

FOR FULL INFO AND INSIGHTS REGARDING PROGRAM: https://docs.google.com/document/d/1xN4yCudw0q7W33Ybi06J2OZ8NTz1JBdgq99TXL38d0U/edit?tab=t.0 

Hybrid IronStride 18 is an 18-week concurrent training plan that fuses powerlifting-style strength progressions with evidence-based marathon prep—perfect for athletes who refuse to choose between the barbell and the starting line.

- Goal 1 — Maximal Strength: Back-squat, bench-press, and deadlift track Prilepin-guided top sets and back-offs, culminating in new 1 RM tests in Week 18.

- Goal 2 — Endurance Capacity: Long runs progress to 18–20 mi while Wednesday/Saturday quality sessions build threshold speed and running economy.

- Weekly Split: Lower / Upper / Run / Lower / Pull / Push + Run / Run.

- Session Caps: Lifting ≤ 75 min including warm-ups; weekday runs ≤ 45 min; only Sunday long run exceeds an hour.

- Fatigue Management: Built-in deloads at Weeks 6 and 12 and a 2-week taper before race or 20-mile simulation.

- Who It’s For: Intermediate lifters to advanced lifters who want to keep building muscle and strength while preparing for a sub-4-hour marathon or first 26.2.

- Equipment Needed: Full rack with barbell/plates, dumbbells, cable or bands, road or treadmill access.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

LOWER BODY (SQUAT FOCUS)

Bench Press (Barbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Cable)

UPPER BODY (BENCH FOCUS)

RUN (MAF)

Deadlift (Barbell)

Split Squat (Barbell)

Back Extension

LOWER BODY (DEADLIFT FOCUS)

Barbell Row

Chest Supported Row (Dumbbell)

Hamstring Curl

PULL MOVEMENTS

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

PUSH MOVEMENTS + RUN (TEMPO)

RUN (LONG)

Run Strides

RUN (MAF) + STRIDES

RUN (EASY)

Bulgarian Split Squat (Dumbbell)

Seated Row (Cable)

Split Squat (Smith Machine)

B-Stance Romanian Deadlift (Dumbbell)

RUN (MAF) + THRESHOLD

HYPERTROPHY BLOCK

DELOAD

STRENGTH BLOCK

PEAKING PHASE

TAPER

SHAKE OUT

SQUAT

BENCH

DEADLIFT

MARATHON OR SIMULATION

RE-TEST

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