Peak Running
Maximum running volume
This is a peak week. You will do 8 hill repeats, the most of the entire program, along with your first 60 minute ruck and your longest run blocks so far. Your body is ready for this. Trust your training.
Week at a Glance
Run (Short)
Stairmaster
Rest/Recovery
Hill Repeats
Ruck
Run (Long)
Rest/Recovery
This Week's Reading
These guides go deeper on the topics that matter this week.
Daily Workout Details
Each session below includes a full breakdown and coaching notes.
Monday
Run (Short)
You will begin with an easy 5 minutes walk to get your muscles warm and your heart rate elevated. Then, you will complete 1 round of intervals, alternating between 8 minutes of running (easy to moderate pace) and 2 minutes of walking to allow for active recovery.
Finish strong with a 5 minutes cooldown walk to gradually bring your heart rate down, followed by focused stretching for your lower body to prevent tightness and support recovery.
Workout Structure
Easy walk
Easy walk
"You will run two 8 minute blocks with a walking break. Keep the effort controlled."
Tuesday
Stairmaster
Focus on maintaining good posture throughout, keeping your shoulders back and avoiding leaning heavily on the handrails. Alternate between easier and harder efforts as prescribed to build both endurance and strength.
Do not skip the post-workout stretching, as your calves, quads, and hip flexors will need attention after this session.
Workout Structure
"You will do 13 to 14 intervals total. "Harder" means breathing harder but still able to talk in short sentences."
Wednesday
Rest/Recovery
This is when the real magic happens. While you rest, your body repairs the micro-tears in your muscle fibers, strengthens connective tissues, replenishes energy stores, and adapts to the training stimulus you have been giving it. Without adequate rest, you risk overtraining, injury, and burnout.
Rest days are not a sign of weakness or laziness. They are a critical component of any successful training program. Consider taking an Epsom salt bath to soothe sore muscles, spending time in a sauna to promote circulation and relaxation, getting a massage to work out any knots or tension, or simply putting your feet up and reading a good book.
Embrace this day, trust the process, and come back tomorrow ready to work hard again.
Workout Structure
Recovery is non-negotiable this week. Your body adapts during rest.
Optional Activities:
- • Light stretching
- • Gentle yoga
- • Foam rolling
"This is a critical recovery day. Your body needs this during peak week."
Thursday
Hill Repeats
Hill repeats build the leg strength and cardiovascular endurance you need for summit day. Find a consistent hill with a moderate grade and walk or jog up for 1/4 mile, then walk back down for recovery. The downhill walk is just as important as the climb because it lets your heart rate recover before the next effort.
Workout Structure
Do a steady walking effort uphill, jogging if comfortable. Then walk down for recovery. Repeat 8 times.
Pace
Walking, jogging if comfortable
No Hills? Alternative:
Treadmill at 5 to 8 percent incline if no hills available
"This is the most hill repeats you will do in the entire program at 8 repeats. This is your peak volume week. You have built up to this over the last two months. Trust your training and push through all eight climbs."
Friday
Ruck
Use this time to enjoy being outside, clear your mind, and let your legs recover from the more intense training sessions this week.
Workout Structure
Easy walk at conversational pace
Steady comfortable pace, maintain good posture with pack
"This is your peak ruck duration at 60 minutes. Maintain a comfortable pace with 15 pounds."
Saturday
Run (Long)
You will begin with an easy 5 minutes walk to get your muscles warm and your heart rate elevated. Then, you will complete 2 rounds of intervals, alternating between 10 minutes of running (easy to moderate pace) and 2 minutes of walking to allow for active recovery.
Finish strong with a 5 minutes cooldown walk to gradually bring your heart rate down, followed by focused stretching for your lower body to prevent tightness and support recovery.
Workout Structure
Easy walk
Easy walk
"You will run two 10 minute continuous blocks for 20 minutes of running total!"
Sunday
Rest/Recovery
This is when the real magic happens. While you rest, your body repairs the micro-tears in your muscle fibers, strengthens connective tissues, replenishes energy stores, and adapts to the training stimulus you have been giving it. Without adequate rest, you risk overtraining, injury, and burnout.
Rest days are not a sign of weakness or laziness. They are a critical component of any successful training program. Consider taking an Epsom salt bath to soothe sore muscles, spending time in a sauna to promote circulation and relaxation, getting a massage to work out any knots or tension, or simply putting your feet up and reading a good book.
Embrace this day, trust the process, and come back tomorrow ready to work hard again.
Workout Structure
Reflect on Week 10. You just completed your biggest hill and ruck week so far. You are ready.
Optional Activities:
- • Full rest
- • Gentle stretching if desired
- • Foam rolling
"Take full rest. You just completed a peak week. This is a major accomplishment."
Training Tips for Success
Use these tips to get the most out of your training this week.
Nutrition
Fuel your body well this week. Quality whole foods support hard training.
Hydration
Drink water consistently throughout the day. Peak week demands proper hydration.
Recovery
Prioritize 7 to 9 hours of sleep. Your body needs recovery during peak week.
Progression
This is your peak. Trust your training and execute the workouts.
Looking Ahead to Week 11
Week 11 is a recovery week, and it is your last recovery week before summit day.