Recovery Week
Pre-taper recovery
This recovery week allows your body to fully absorb the massive training load from Week 10. Reduce volume significantly, skip the hard efforts, and let your body rebuild stronger. Summit is only 2 weeks away!
Week at a Glance
Run (Short)
Rest/Recovery
Rest/Recovery
Rest/Recovery
Walk
Hike
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 pace, easier than Week 10) 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
"This is the same as Monday of Week 10, but with an easier effort. This is recovery."
Tuesday
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
Your body is absorbing peak week training. Rest is the priority.
Optional Activities:
- • Light stretching
- • Gentle yoga
- • Foam rolling
"You skip the stairmaster for recovery. Take full rest."
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
Focus on sleep quality. Mental recovery is critical.
Optional Activities:
- • Full rest
- • Light stretching
- • Mental recovery
"This is another rest day. Recovery is non-negotiable this week."
Thursday
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
Deep recovery continues. Your body is adapting and getting stronger.
Optional Activities:
- • Full rest
- • Gentle stretching
- • Easy mobility work
"Hill repeats are skipped for recovery this week. This is your third rest day this week. You just finished peak volume training. Your body needs this recovery before the final preparation week."
Friday
Walk
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
Enjoy being outside. This is active recovery, no pressure.
"There is no ruck this week. This is a pure recovery walk at an easy conversational pace."
Saturday
Hike
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 hike at conversational pace
Enjoy the outdoors. Take in nature. This is a mental reset.
"This is NOT a run. This is an easy hike to enjoy being outside. This is your last recovery week. Summit day is only 2 weeks away!"
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 your journey. You have 2 weeks left until summit day.
Optional Activities:
- • Full rest
- • Gentle stretching
- • Reflection
"Full rest. Recovery week complete. You should feel refreshed and ready."
Training Tips for Success
Use these tips to get the most out of your training this week.
Nutrition
Focus on nutrient-dense whole foods. Support your body during recovery.
Hydration
Stay well hydrated. Recovery happens better with proper hydration.
Recovery
Prioritize sleep this week. Aim for 8 to 9 hours every night.
Progression
Recovery weeks are when your body adapts. You are absorbing all that hard work.
Looking Ahead to Week 12
Week 12 is the final preparation week with challenging workouts to sharpen fitness.