Strength + Sub 40 Minute 10k

14-Week Training Plan to Build Strength and Break The Sub 40 Mark

Plan Description

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.

Is This Plan For You?

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.Here's what you can expect:

• 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

Why Train With OMNIA?

While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you're in the right place and we have the plan for you.

To get the most out of this program, 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