13-Week Hybrid Plan for Power, Pace, and Performance
Plan Description
This 13-week hybrid program is built for athletes aiming to crack 20 minutes over 5K — without giving up muscle mass, strength, or time under the bar. With a smart blend of structured speed work and performance-focused strength training, this plan is designed to push your aerobic ceiling while keeping you strong, balanced, and bulletproof.
Is This Plan For You?
You’re not starting from scratch — you’ve already got a decent aerobic base and you’re no stranger to consistent training. This plan is for you if:
You want to break the 20-minute barrier without compromising your gym performance
You’ve got experience lifting and running 5–6x/week
You’re ready for structured progression in both speed and strength
You’re serious about improving — not just finishing
Your Training Benefits
Run 4x/Week: Combine intervals, tempo efforts, and controlled aerobic volume to sharpen your engine and build pace tolerance
Lift 3x/Week: Stay strong and resilient with a Lower, Upper, and Full Body strength split designed to support speed and preserve lean mass
Hybrid-Focused: No trade-offs — you’ll build run-specific conditioning and hold onto your strength and size
Efficient Progression: Every phase builds on the last, with workouts that are structured, repeatable, and effective
Readiness Testing: Week 1 includes a 30-minute threshold time trial — if your average pace over the final 20 minutes lands between 4:15/km and 4:30/km, you’re likely in the right zone
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 your average 5K plan — it’s built for hybrid athletes who care as much about performance in the gym as they do on the road. Whether you’re hunting a race-day PB or just looking to run fast while staying strong, this plan gives you the structure and intensity you need to perform across both disciplines.
To get the most out of this program, you should:
Already be training 5–6 days per week
Be comfortable with interval-based run sessions and structured gym work
Have access to a gym with basic equipment
Complete the initial 30-minute threshold test to confirm suitability
If your test pace falls outside the target range, we’ve got other plans to help you build toward this level — and you’ll be back to take another crack soon enough.