This 14-week program is for athletes who want to run a sub-40 minute 10K while building or maintaining serious strength.
You’ll combine progressive run training with gym work focused on the key lifts - squats, deadlifts and presses. Running sessions include intervals, tempo runs and threshold work. Strength training follows a structured progression to support both performance and physique.
Training is split across 6 days per week, including one double training day. The structure balances gym and run work to allow you to train hard, recover well and keep progressing.
This plan is best suited to athletes already running 10Ks in the 40 to 43-minute range, confident with compound lifts and ready to commit to a clear training process.
IS THIS PLAN FOR YOU?
You're currently running 10Ks in the 40–43 min range (or quicker)
You want to improve your running without losing size or strength
You’re confident with lifting and looking to follow a structured plan
You want to develop a strong, resilient and fast hybrid athlete profile
YOUR TRAINING BREAKDOWN
4 run sessions per week: intervals, tempo, threshold and long runs
3 strength sessions per week: Lower, Upper and Full Body split
1 double training day built into the weekly structure
Smart progression across both modalities to avoid burnout
A plan that helps you run fast and still look like you lift
We've cracked the code on becoming legitimately good at multiple disciplines — without sacrificing what you've already built.
Omnia trains hybrid athletes, not specialists. That means building strength, speed and physical capacity together - without compromise. This plan reflects that. Every session is programmed with purpose, helping you move well, lift heavy and perform at your best.
To get the most out of this plan, you should:
Be currently running close to 40-43 minutes for 10K
Be confident with compound barbell lifts
Have access to basic gym equipment and somewhere to run
Be ready to train 6 times per week, with one double session