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Foundation (1-4)
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Peak (9-12)
Week 9 Week 10 Week 11 Week 12
Taper (13)
Week 13
Gear Articles
11

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

M
Monday
Day 1

Run (Short)

30 minutes total
Easy
T
Tuesday
Day 2

Rest/Recovery

Rest day
Rest
W
Wednesday
Day 3

Rest/Recovery

Rest day
Rest
T
Thursday
Day 4

Rest/Recovery

Rest day
Rest
F
Friday
Day 5

Walk

30-40 minutes
Easy
S
Saturday
Day 6

Hike

30 minutes
Easy
S
Sunday
Day 7

Rest/Recovery

Rest day
Rest

Daily Workout Details

Complete breakdown with coaching notes for each session

Monday

Easy

Run (Short)

Duration
30 minutes total
Today's workout is a 30 minutes total interval run session designed to build your cardiovascular endurance and prepare your body for the sustained effort required on summit day.

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 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.
Outdoors or treadmill
Running shoes, water bottle

Workout Structure

Warmup 5 min

Easy walk

Run/walk intervals 1 rounds
Run Easy pace - easier than Week 10
8 min
Walk Recovery
2 min
Run Easy pace - easier than Week 10
8 min
Cooldown 5 min

Easy walk

Coaching Tips

"This is the same as Monday of Week 10 but with EASIER effort. This is recovery."

Tuesday

Rest

Rest/Recovery

Duration
Rest day
Today is a designated rest day, and it is just as important as your training days.

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
Coaching Tips

"Stairmaster skipped for recovery. Full rest."

Wednesday

Rest

Rest/Recovery

Duration
Rest day
Today is a designated rest day, and it is just as important as your training days.

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
Coaching Tips

"This is another rest day. Recovery is non-negotiable this week."

Thursday

Rest

Rest/Recovery

Duration
Rest day
Today is a designated rest day, and it is just as important as your training days.

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
Coaching Tips

"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

Easy

Walk

Duration
30-40 minutes
Today's workout is a 30-40 minutes easy walk at a comfortable, conversational pace. This is an active recovery session that keeps you moving without placing significant stress on your body.

Use this time to enjoy being outside, clear your mind, and let your legs recover from the more intense training sessions this week.
Outdoors preferred
Comfortable walking shoes, water bottle

Workout Structure

Main Activity 30-40 min

Easy walk at conversational pace

Enjoy being outside. This is active recovery, no pressure.

Coaching Tips

"No ruck this week - pure recovery walk. Easy conversational pace."

Saturday

Easy

Hike

Duration
30 minutes
Today's workout is a 30 minutes easy walk at a comfortable, conversational pace. This is an active recovery session that keeps you moving without placing significant stress on your body.

Use this time to enjoy being outside, clear your mind, and let your legs recover from the more intense training sessions this week.
Nature trail if available, otherwise any walking path
Comfortable walking shoes, water bottle

Workout Structure

Main Activity 30 min

Easy hike at conversational pace

Enjoy the outdoors. Take in nature. This is a mental reset.

Coaching Tips

"This is NOT a run. This is an easy hike to enjoy being outside. Last recovery week. Summit is only 2 weeks away!"

Sunday

Rest

Rest/Recovery

Duration
Rest day
Today is a designated rest day, and it is just as important as your training days.

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
Coaching Tips

"Full rest. Recovery week complete. You should feel refreshed and ready."

Training Tips for Success

Essential guidance to optimize 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.