Hybrid Athlete Training Programs by Alec Blenis

Training Style

Hybrid Lift & Run

Experience Level

All levels

Average Length

60-90 mins

Explore Programs

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Thicc & Quick Bundle

$99.00 $500.00

Thicc & Quick

$50.00

About the Programs

Thicc & Quick is a hybrid training system designed by Alec Blenis for athletes who want to build muscle and get stronger while simultaneously improving their running. From couch to 5K all the way up to a full marathon.

Most hybrid training programs force a compromise. You either run a lot and hope your strength doesn't suffer, or you lift hard and tack on some cardio at the end. Thicc & Quick doesn't work that way. Each program is purpose-built to develop both qualities at the same time, with the lifting and running sessions designed to reinforce each other rather than compete.

10 programs covering every distance and experience level. Whether you've never run before or you're chasing a sub-4-hour marathon, there's a program built for exactly where you are right now. The 5K First Timer program takes complete beginners from zero running to finishing their first 5K in 16 weeks. The Marathon Advanced program is structured for experienced runners hitting 30-35 miles per week who want to push their endurance ceiling without losing size or strength.

What each program includes:

16 weeks of structured lifting and running sessions
4 strength workouts and up to 4 runs per week
Heavy compound lifts (squats, deadlifts, presses, pulls) for strength and muscle
Progressive running plans with speed work, tempo runs, and long runs
Sprint and plyometric work for explosive power
Video tutorials with coaching cues for every exercise
Exercise substitutions for home, garage, and minimal equipment setups
Built-in workout tracking and progress logging in the Ganbaru app

The Thicc & Quick Bundle gives you all 10 programs at once: 5K, Half Marathon, and Full Marathon at every level so you can progress from one distance to the next without buying individual plans. Train at your own pace, customize the schedule to fit your life, and get direct coaching support from Alec and the Ganbaru team.

Workout with confidence

Detailed video tutorials with coaching cues. Swap exercises & upload your own videos to build a custom library

Track your progress

Intuitive workout log to track your progress, add notes and take guesswork out of your training directly in app.

Train on your terms

Strength, mobility, endurance - Create custom plans and use our pre-made templates for all experience levels and training goals.

Share your wins

Connect with a community that shares your passion. Get personalized help from your coaches & celebrate your wins together.

About Alec

Alec Blenis is an ultra-endurance athlete, Murph world record holder, and hybrid training coach based in Minneapolis. With over a decade in the strength and conditioning industry, he specialises in coaching first responders, endurance athletes, and first-time athletes who want to develop strength and running ability simultaneously.

Alec's competitive background is unusually broad. He's completed over 50 ultra-marathons, raced as a member of the Spartan Pro Team from 2012 to 2014, and set the Murph World Record in 2021. He holds a B.S. in Physics from Georgia Tech and carries certifications including CSCS, CES, and PN2. He's coached thousands of athletes worldwide across collegiate, national, military, and recreational levels.

What sets Alec apart is that he's lived the hybrid approach at the highest level. He hasn't just studied concurrent training, he's competed at the extremes of both endurance and strength. That experience informs everything in the Thicc & Quick programs: the session structure, the weekly mileage progression, the strength-to-endurance balance, and the recovery management. He knows where the interference between lifting and running actually matters, and more importantly, where it doesn't.

His coaching philosophy centres on consistency, minimum effective dose, and never letting any physical quality drop below maintenance even when shifting emphasis between strength and endurance phases.

Start training today!