Melt Hybrid Marathon Prep (16 Weeks)
Melt Programming
MarathonRun Your Marathon Strong - Without Losing Muscle or Strength
The Melt Hybrid Marathon Prep (16 Weeks) is a complete marathon training system built for athletes who refuse to choose between endurance and strength. This is the exact hybrid approach I’ve used myself - combining smart run progression with intentional strength work so you can show up on race day fitter, stronger, and more resilient.
Three run days (base, speed/tempo, long run) paired with three targeted strength sessions each week help you build endurance, maintain muscle, prevent injury, and actually enjoy the process - without burnout or junk miles.
Who it's for:
- Lifters training for their first or next marathon who don’t want to lose muscle
- Runners who know strength training improves performance and injury resistance
- Hybrid athletes who want structure instead of guessing
- Busy professionals who want an efficient, proven plan
- Anyone with a marathon on the calendar who wants to show up prepared
Why?
✔️ Strength + Marathon Balance - Train for endurance without sacrificing strength, power, or muscle.
✔️ 16 Weeks Fully Structured - Progressive base runs, speed work, long runs, strength sessions, recovery days, and taper built in.
✔️ Runner-Specific Strength Training - Full body strength, athletic power work, and structural resilience sessions designed to support running performance.
✔️ Injury Prevention Focus - Durability work for hips, calves, core, and posture to keep you training consistently.
✔️ Time-Based Running (Not Mileage Guesswork) - Simple pacing guidance and realistic time domains for real life schedules.
✔️ One-Time Purchase. No Subscription - Buy it once, own the full 16-week roadmap.
👉 Join 400+ everyday athletes getting stronger, faster, and more conditioned with Hybrid.
A
BB Front Squat Melt Programming
4 x 8
B
DB Walking Lunge Melt Programming
3 x 20
C
DB Incline Chest Press Melt Programming
3 x 10
D
DB Single Arm Bent Over Row Melt Programming
3 x 10
E
Single Arm Farmer Walk
3 x 0:45
A
Run Melt Programming
1 x 30:00
A
BB Hang Clean Melt Programming
5 x 3
B
Box Jump Melt Programming
4 x 5
C
Russian KB Swing Melt Programming
3 x 15
D
DB Push Press Melt Programming
3 x 8
E
Bear Crawl
3 x 0:30
A
Run Melt Programming
1 x 39:00
A
DB Single Leg Box Squat
3 x 8
B
Good Morning
3 x 10
C
DB Reverse Fly
3 x 12
D
Single Leg Standing Calf Raise
3 x 15
E
Plank Hold Melt Programming
3 x 0:45
A
Run Melt Programming
1 x 60:00
If you want to lift heavy, run fast, and PR your marathon, you need a plan built for it. Hybrid gives you structure, progression, and results you can feel every week.
Get Melt Hybrid Marathon Prep (16 Weeks)
Heather Alter
Avid Runner
Verified Athlete"“After knee OA left me feeling defeated, I started the Hybrid program and it’s completely changed my running. My race pace improved, and it’s helping me train for a 5K/10K/Half Marathon weekend. The structure makes long runs enjoyable, and I recommend it to anyone training for running events.”"
Bo Labrum
Fit Dad
Verified Athlete"“Melt is a game changer. I used to waste time searching for workouts and repeating the same things. Now I get quality sessions every day that build strength, muscle, and endurance. The results are real, and Matt is always responsive and open to feedback.”"
