The Big Three + 5km

17-Week Hybrid Strength & Running Program

Plan Description

Break free from the "strength or cardio" trap. In 17 weeks, you'll build serious strength in your squat, bench, and deadlift while simultaneously crushing your 5km time. No more choosing between being strong or being fast - you're about to become both.

Is This Plan For You?

You're tired of feeling like you have to pick a lane - either lifting weights OR running. You want to dominate both, and you're ready to prove that being strong and conditioned isn't just possible - it's optimal. This plan is your roadmap to:

• Hitting new PRs in your squat, bench, and deadlift while watching your 5k time drop


• Finally breaking through plateaus in both strength AND speed


• Building the kind of functional fitness that translates to real-world performance


• Discovering what your body is truly capable of when you stop limiting yourself to one discipline

Your Training Benefits

• Watch your lifts climb while your run times drop - week after week


• Experience the rush of getting stronger AND faster simultaneously


• Feel the difference in your everyday life as you build both strength and stamina


• See consistent progress in both domains without burning out or overtraining


• Transform into an athlete who's both powerful in the gym and swift on the road


• Build the kind of all-around fitness that turns heads and breaks records

Why Train With OMNIA?

For over five years, we've been proving that you don't have to choose between being strong or being fit. 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 comfortable with free weight compound movements (squat, bench, deadlift)


• Be able to run continuously for 30 minutes at a low intensity (Zone 2)


• Have access to a barbell and basic gym equipment


• Be ready to commit to 6-7 training sessions per week