Peak Running
Maximum running volume
This is peak week. This is the most hill repeats you'll do, longest runs, and most challenging workouts of the entire program. 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
Deepen your knowledge with these essential guides
When to Summit Your First 14er
Daily Workout Details
Complete breakdown with coaching notes for each session
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 rounds of intervals, alternating between 8 minutes of running at a 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
"Two 8-minute blocks with a walking break. Controlled effort."
Tuesday
Stairmaster
Begin with a 5 minutes easy warmup to get your legs moving and blood flowing. Then maintain a moderate steady pace for 27 minutes. This is where the real work happens. Focus on maintaining good posture throughout, keeping your shoulders back and avoiding leaning heavily on the handrails.
Cool down for 5 minutes at an easy pace, allowing your heart rate to gradually return to normal. Do not skip the post-workout stretching, as your calves, quads, and hip flexors will need attention after this session.
Workout Structure
"13-14 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 5-8% 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
"PEAK duration at 60 minutes. Maintain comfortable pace with 15 lbs."
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 at a 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
"Two 10-minute continuous run blocks! 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 the hardest week. You are ready.
Optional Activities:
- • Full rest
- • Gentle stretching if desired
- • Foam rolling
"Full rest. You just completed peak week. This is a major accomplishment."
Training Tips for Success
Essential guidance to optimize 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. Last recovery before summit day.