Strength through mileage
A testament to compounding human potential.
Block 1: Mon 19 October - Sun 13 December
10X Daily
Free daily program
You've trained for years without a structure, or started over more times than you'd like. The missing piece is a plan that holds week after week, and a reason to turn up on the days motivation doesn't.
10X Daily is that plan: the training I do myself, written up and published every morning, free. It runs in blocks, and each block is one challenge with a finish date.
Every session comes in two versions. The full session is mine, weights and all. The stepping-stone version runs at a lighter dose, every exercise with no equipment. Open the page, do today's session at your version, and come back tomorrow.
It isn't a plan built around you, and it doesn't replace your doctor's advice.
Current block
200kg Deadlift | Sub-20 5K
Free daily strength and running training, the same plan I follow myself.
10X Daily
Block structure
- 3 gym sessions
- 4 runs
- 3 mobility sessions
10X Daily
Block goal
- Deadlift 200 kg, tested Mon 7 Dec 2026
- 5K Sub-20 min, Sat 12 Dec 2026
Stepping-stone
- A new one-rep max on the deadlift, on the same test day
- A new fastest 5K, on the same race day
A smaller goal for anyone working up to the block goal.
10X Daily
Weekly structure
Week 1, Days 1 to 7
Running
30 km
Strength
57 sets
Mobility
55 min
- Mon 19 OctHinge focusStrength
- Tue 20 OctVO2 intervalsRun
- Wed 21 OctPress focusStrength
- Thu 22 OctThresholdRun
- Fri 23 OctHinge focusStrength
- Sat 24 OctEasy run and stridesRun
- Sun 25 OctLong easy runRun
10X Daily
Today's session
Hinge focus Mon 19 Oct
Warm-up
- Session prep, 5 min Thoracic Extension over Foam Roller; Foam Roll Lats; Tricep Barbell Smash; Forearm Extensor Smash; Barbell Shoulder Smash
- Activation, 5 min Fire Hydrant Circles; Dolphin Press; Hip Airplane; Prone Shoulder CARs
- Primer, 5 min Snap Down 3 x 3. Fast and crisp, stop well short of tired.
No set rest: move from one drill to the next.
Full session
- 1Isometric Split SquatLower into the split squat and hold the position.3 x 30 s per side @ RPE 6, 7, 8Rest 2 min
- 2Barbell High-Incline Bench PressLower the bar to your upper chest.3 x 8 @ RPE 6, 7, 8Rest 3+ min
- 3Barbell Paused DeadliftPause for two counts during the lift.3 x 6 @ RPE 6, 7, 8My loads: 110, 112.5, 115 kgRest 3+ min
- 4Pull-UpPull until your chin is over the bar, without swinging.2 x 6 to 8 @ RPE 8 to 9, then 1 x 6 to 10 @ RPE 8 to 10Rest 90 s
- 5Copenhagen PlankLift your hips so your body makes a straight line.3 x 30 s per side @ RPE 6, 7, 8Rest 90 s
- 6Dumbbell Skull Crusher2 x 10 to 15 @ RPE 7 to 8Rest 90 s
Warm-up
- Activation, 5 min Fire Hydrant Circles; Dolphin Press; Hip Airplane; Prone Shoulder CARs
- Primer, 5 min Snap Down 2 x 3. Fast and crisp, stop well short of tired.
No set rest: move from one drill to the next.
Stepping-stone version
- 1Isometric Split Squat3 x 30 to 45 s per side @ RPE 6 to 7
- 2Decline Push-Up, feet on a chair3 x 8 @ RPE 5, 6, 7
- 3Single-Leg Hip Thrust, shoulders on a sofa, 2 s pause at the top3 x 6 @ RPE 5, 6, 7
- 4Inverted Row under a sturdy table2 to 3 x 8 to 12 @ RPE 7 to 8
- 5Copenhagen Plank, knee on a sofa or chair2 x 30 s per side @ RPE 7
- 6Diamond Push-Up2 x 10 to 15 @ RPE 7
Rest as in the full session.
RPE is effort from 1 to 10. 10 is a maximum effort.
- RPE 10: no reps left
- RPE 9: one rep left
- RPE 8: two reps left
Snap Down: a quick drop from standing into an athletic stance, the primer before the first lift.
VO2 intervals Tue 20 Oct
Warm-up
- Ankle and hip positions, 5 min One set of each: Ankle rocks 15 per side; Wall calf stretch 40 s per side; 90/90 switches 10 slow reps; Deep squat hold with breathing 45 s. Easy, no loading.
- Warm-up run, 10 min Easy pace
- Primer, 7.5 min Builders: 3 x (30 s building to rep pace, 60 s easy jog), then 60 s at full rep pace, then 2 min easy jog full reset
No set rest: move from one drill to the next.
Full session
7 x 2 min hard, 2 min jog between
7 km · about 54 min with the warm-up
- Run each rep at your goal 5K pace minus 5 s/km.
- Jog slowly between reps and do not walk.
Cool-down: Easy running, 5 min
Warm-up
- Ankle and hip positions, 5 min One set of each: Ankle rocks 15 per side; Wall calf stretch 40 s per side; 90/90 switches 10 slow reps; Deep squat hold with breathing 45 s. Easy, no loading.
- Warm-up run, 10 min Easy pace
- Primer, 7.5 min Builders: 3 x (30 s building to rep pace, 60 s easy jog), then 60 s at full rep pace, then 2 min easy jog full reset
No set rest: move from one drill to the next.
Stepping-stone version
5 x 2 min hard, 2 min walk or stop between
5 km · about 46 min with the warm-up
- Run each rep hard and honest, faster than your 5K feel.
- Walk or stop between reps, whatever you need.
- Feeling strong, add a rep or two.
Cool-down: Easy running, 5 min
Mobility session
- Ankles and calves, 5 min Ankle rocks 15 per side; Wall calf stretch 2 x 40 s per side; Soleus stretch 2 x 30 s per side
- Hips, 10 min 90/90 switches 10 slow reps; 90/90 hold 60 s per side; Couch stretch 2 x 45 s per side; Deep squat hold with breathing 2 x 45 s
No loading and nothing near failure.
VO2 intervals: short hard repeats with a jog between, to raise your top-end running.
Press focus Wed 21 Oct
Warm-up
- Session prep, 5 min Thoracic Extension over Foam Roller; Foam Roll Lats; Tricep Barbell Smash; Forearm Extensor Smash; Barbell Shoulder Smash
- Activation, 5 min Fire Hydrant Circles; Dolphin Press; Hip Airplane; Prone Shoulder CARs
No set rest: move from one drill to the next.
Full session
- 1Barbell Overhead PressTighten your trunk before you unrack.3 x 4 @ RPE 6, 7, 8Rest 3+ min
- 2Banded Spanish SquatAbout 70% effort; 2 min rest5 x 45 s @ RPE 7Rest 2 min
- 3Horizontal Back Extension3 x 10 @ RPE 6, 7, 8Rest 3+ min
- 4T-Bar Chest-Supported RowPull your elbows back.2 x 8 to 10 @ RPE 8 to 9, then 1 x 10 to 15 @ RPE 8 to 10Rest 90 s
- 5Barbell Close-Grip Bench PressTuck your elbows closer to your body than in a regular bench press.2 x 8 to 10 @ RPE 7 to 8Rest 90 s
- 6Ab Wheel Rollout2 x 6 to 10 @ RPE 7 to 8Rest 90 s
- 7Dumbbell Incline Curl2 x 10 to 15 @ RPE 7 to 8Rest 90 s
Warm-up
- Activation, 5 min Fire Hydrant Circles; Dolphin Press; Hip Airplane; Prone Shoulder CARs
No set rest: move from one drill to the next.
Stepping-stone version
- 1Pike Push-Up3 x 5 @ RPE 6, 7, 8
- 2Wall Sit, knees at about 60 degrees3 x 30 to 45 s @ RPE 6 to 7
- 3Superman3 x 10 @ RPE 5, 6, 7
- 4Inverted Row under a sturdy table2 to 3 x 8 to 12 @ RPE 7 to 8
- 5Close-Grip Push-Up2 x 8 to 10 @ RPE 7
- 6Dead Bug2 x 6 to 10 @ RPE 7
- 7Underhand Inverted Row under a sturdy table2 x 10 to 15 @ RPE 7
Rest as in the full session.
RPE is effort from 1 to 10. 10 is a maximum effort.
- RPE 10: no reps left
- RPE 9: one rep left
- RPE 8: two reps left
Threshold Thu 22 Oct
Warm-up
- Ankle and hip positions, 5 min One set of each: Ankle rocks 15 per side; Wall calf stretch 40 s per side; 90/90 switches 10 slow reps; Deep squat hold with breathing 45 s. Easy, no loading.
- Warm-up run, 10 min Easy pace
- Primer, 6 min Builders: 3 x (1 min building to threshold pace, 1 min easy jog)
No set rest: move from one drill to the next.
Full session
3 x 8 min threshold, 90 s jog between
8 km · about 53 min with the warm-up
- Run each rep at threshold effort: comfortably hard, short phrases only.
- Threshold pace is your goal 5K pace plus 15 to 20 s/km.
- Jog the recoveries.
Cool-down: Easy running, 5 min
Warm-up
- Ankle and hip positions, 5 min One set of each: Ankle rocks 15 per side; Wall calf stretch 40 s per side; 90/90 switches 10 slow reps; Deep squat hold with breathing 45 s. Easy, no loading.
No set rest: move from one drill to the next.
Stepping-stone version
Easy run, 30 to 45 min
about 5 to 7 km
- Easy and conversational the whole way.
- This version has no threshold work.
Mobility session
- Ankles and calves, 5 min Ankle rocks 15 per side; Wall calf stretch 2 x 40 s per side; Soleus stretch 2 x 30 s per side
- Hips, 10 min 90/90 switches 10 slow reps; 90/90 hold 60 s per side; Couch stretch 2 x 45 s per side; Deep squat hold with breathing 2 x 45 s
No loading and nothing near failure.
Hinge focus Fri 23 Oct
Warm-up
- Session prep, 5 min Thoracic Extension over Foam Roller; Foam Roll Lats; Tricep Barbell Smash; Forearm Extensor Smash; Barbell Shoulder Smash
- Activation, 5 min Fire Hydrant Circles; Dolphin Press; Hip Airplane; Prone Shoulder CARs
- Primer, 5 min Single-Leg Hop Sequence. Fast and crisp, stop well short of tired.
No set rest: move from one drill to the next.
Full session
- 1Barbell Conventional DeadliftTake a big breath and tighten your whole trunk.3 x 4 @ RPE 6, 7, 8My loads: 137.5, 145, 150 kgRest 3+ min
- 2Barbell Forehead-Level Paused Overhead PressPause for two counts when the bar reaches forehead level.3 x 5 @ RPE 6, 7, 8Rest 3+ min
- 3Machine Isometric Leg ExtensionHold at 60 degrees of knee bend5 x 45 s @ RPE 7Rest 2 min
- 4Machine Lat PulldownPull your shoulder blades down.2 x 8 to 10 @ RPE 8 to 9, then 1 x 10 to 15 @ RPE 8 to 10Rest 90 s
- 5Rower Adductor SlideKneel and slide a leg out as far as you can control, then bring it back slowly.2 x 8 to 12 per side @ RPE 7 to 8Rest 90 s
- 6Half-Kneeling Pallof Press2 x 10 to 12 per side @ RPE 7 to 8Rest 90 s
- 7Cable Rope Overhead Tricep Extension2 x 10 to 15 @ RPE 7 to 8Rest 90 s
Warm-up
- Activation, 5 min Fire Hydrant Circles; Dolphin Press; Hip Airplane; Prone Shoulder CARs
- Primer, 5 min Pogo Hop (double leg, low and quick) 2 x 10. Fast and crisp, stop well short of tired.
No set rest: move from one drill to the next.
Stepping-stone version
- 1Single-Leg Romanian Deadlift, 3 s down3 x 5 @ RPE 6, 7, 8
- 2Pike Push-Up, 2 s pause halfway down3 x 5 @ RPE 5, 6, 7
- 3Wall Sit, knees at about 60 degrees3 x 30 to 45 s @ RPE 6 to 7
- 4Prone Swimmer (lying face down, arms sweep from overhead to your sides)2 to 3 x 8 to 12 @ RPE 7 to 8
- 5Side-Lying Adductor Raise2 x 8 to 12 per side @ RPE 7
- 6Plank with Shoulder Taps2 x 10 to 12 per side @ RPE 7
- 7Bench Dip on a chair2 x 10 to 15 @ RPE 7
Rest as in the full session.
RPE is effort from 1 to 10. 10 is a maximum effort.
- RPE 10: no reps left
- RPE 9: one rep left
- RPE 8: two reps left
Rower Adductor Slide: kneel and slide a leg out as far as you can control, then bring it back slowly.
Easy run and strides Sat 24 Oct
Warm-up
- Ankle and hip positions, 5 min One set of each: Ankle rocks 15 per side; Wall calf stretch 40 s per side; 90/90 switches 10 slow reps; Deep squat hold with breathing 45 s. Easy, no loading.
No set rest: move from one drill to the next.
Full session
Easy run, then 6 x 15 s strides
7 km
- Easy enough to talk in full sentences the whole way.
- Strides are quick and smooth, a touch crisper than relaxed.
- Walk all the way back after each stride.
Warm-up
- Ankle and hip positions, 5 min One set of each: Ankle rocks 15 per side; Wall calf stretch 40 s per side; 90/90 switches 10 slow reps; Deep squat hold with breathing 45 s. Easy, no loading.
No set rest: move from one drill to the next.
Stepping-stone version
Easy run, then 4 x 15 s strides
5 km
- Strides are relaxed and smooth, short of a sprint.
Long easy run Sun 25 Oct
Warm-up
- Ankle and hip positions, 5 min One set of each: Ankle rocks 15 per side; Wall calf stretch 40 s per side; 90/90 switches 10 slow reps; Deep squat hold with breathing 45 s. Easy, no loading.
No set rest: move from one drill to the next.
Full session
8 km, easy effort
Continuous, no rest
- Easy enough to talk in full sentences the whole way.
- The aim is to cover the whole distance at that effort, whatever your pace.
Warm-up
- Ankle and hip positions, 5 min One set of each: Ankle rocks 15 per side; Wall calf stretch 40 s per side; 90/90 switches 10 slow reps; Deep squat hold with breathing 45 s. Easy, no loading.
No set rest: move from one drill to the next.
Stepping-stone version
5 km, easy effort
Continuous, no rest
Mobility session
- Ankles and calves, 5 min Ankle rocks 15 per side; Wall calf stretch 2 x 40 s per side; Soleus stretch 2 x 30 s per side
- Hips, 10 min 90/90 switches 10 slow reps; 90/90 hold 60 s per side; Couch stretch 2 x 45 s per side; Deep squat hold with breathing 2 x 45 s
- Posterior chain, 5 min Down-dog pedals 60 s; Standing hamstring hinge hold 2 x 40 s per side
- Thoracic spine, 5 min Open books 8 per side; Thread-the-needle 8 per side; Wall slides 2 x 8
No loading and nothing near failure.
Want the whole week? I'll email it to you.
10X Daily
Sunday issue
One email every Sunday morning, with:
- this week's full program as a PDF, straight away
- next week's seven sessions, in both versions
- the week as a page you can print
- a short note from me on how the last week went
Before you start
If any of these apply to you, check with your doctor before you start.
- Do you have a diagnosed heart, metabolic, kidney, or other ongoing medical condition?
- Are you currently taking prescription medication for an ongoing condition?
- Do you have a current injury, pain, or physical limitation that could affect your training?
- Are you pregnant, trying to become pregnant, or have you given birth in the last 12 months?
- Have you had surgery or been in hospital in the last 12 months?
- Has a doctor ever told you not to exercise, or to check with them before starting? Or are you unsure it's safe for you to start?
Check your inbox.
Click the confirmation link in the email to join the list.
The welcome email then brings this week's sessions as a page you can print, and the Sunday issue arrives every Sunday morning.
10X Daily
One-to-one coaching
For a plan built around you, with check-ins and adjustments, apply for one-to-one coaching with me.
10X Daily
Health and safety
Stop rules
- Stop straight away and get medical help if you feel chest pain, dizziness, or unusual shortness of breath.
- Stop the exercise if you feel sharp pain. Don't train through it.
- If you get injured, feel unwell or your health changes, stop training and talk to your doctor. Answer this screen again before you start back.
10X Daily is general fitness information. It isn't medical advice and it isn't a program written for you. Mark Timlin is a coach, not a doctor. Nobody watches you train or checks how you're doing.
Strength training, running and mobility work carry a real risk of injury and, in rare cases, serious harm. Taking part is your choice, and so are your version and your loads. You can slow down or stop at any time. Mark's own weights and paces are shown as his reference, never as a target for you.
No result is promised. Results shown on 10X Daily are self-reported by the people who sent them.
To the extent the law allows, 10X Performance FZE LLC and Mark Timlin aren't responsible for injury or loss that comes from following 10X Daily. This doesn't cover harm caused by our negligence or wilful act, including death or personal injury, and it doesn't remove any right the law gives you.
10X Daily is for adults 18 and over.
General fitness information, not medical advice. You train at your own risk. Do the readiness screen first: it's on this page.