[sn9]

I would say your weight lifter friends are most likely guilty of not using good programs or just not working towards those goals or both.

Plenty of strength athletes can move tremendous weights but don't know how to program pullups effectively. Even fewer spend any time on cardio.

Agreed on 3x30minutes being unlikely to be sufficient, but I wanted to give more of a starting off point. For example, Couch to 5k followed by Bridge to 10k is likely enough volume to get you a large part of the way there. Then increasing your weekly mileage to at least 30 miles per week and you'll be right on your way to sub-20.