Strength + Sub 20 Minute 5km

13-Week Training Plan to Build Strength and Break The Sub 20 5km Mark

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 want to break the 20-minute barrier without compromising your gym performance. You’re ready for structured progression in both speed and strength. You’re serious about improving - not just finishing. Here's what you can expect:

• 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

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:

• 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