This 10-week program is built for anyone who wants to get stronger, fitter and more confident with running - without burning out.
It’s ideal if you’re new to running, coming back after a break, or just want to train in a way that balances strength and cardio without extremes.
You’ll lift with a focus on hypertrophy, using controlled reps at manageable loads to build muscle and improve movement quality. The running starts simple, with short intervals and walk breaks, then gradually builds volume and intensity to improve your fitness safely.
You’ll train 6 days per week with a mix of gym and running sessions, each short to moderate in length. The plan gives you structure without being rigid, and enough variety to keep you engaged from start to finish.
Is this plan for you?
You’re new to running or getting back into it
You want to build muscle while improving your fitness
You’re looking for a sustainable way to balance lifting and cardio
You don’t want to obsess over pace, distance or numbers
Your training breakdown
3 strength sessions per week focused on hypertrophy
3 run sessions per week starting with intervals and walk breaks
Gradual progression across both running and lifting
Sessions designed to be short, manageable and effective
A plan built around consistency, not exhaustion
We've cracked the code on becoming legitimately good at multiple disciplines — without sacrificing what you've already built.
Why train with Omnia?
This isn’t just a couch-to-5K or a bro split with some treadmill work thrown in. It’s a smart, well-balanced program that helps you build muscle, move better and actually enjoy your training. By the end of the 10 weeks, you’ll feel fitter, stronger and more confident in the gym and on the road.
To get the most out of this plan, you should:
Be able to train 5–6 days per week
Have access to a gym with free weights
Have somewhere to run, jog or walk outdoors or on a treadmill
Be ready to train consistently with good effort and intent