Building Momentum
Continue walking foundation
Week 2 continues your walking foundation. Should start feeling easier than Week 1. Keep the same structure and let your body adapt.
Week at a Glance
Walk
Stairmaster
Rest/Recovery
Hill Repeats
Walk (Optional Ruck)
Walk
Rest/Recovery
This Week's Reading
Deepen your knowledge with these essential guides
Understanding Trail Classifications
Daily Workout Details
Complete breakdown with coaching notes for each session
Monday
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
Focus on breathing naturally and maintaining good posture
"Should start feeling easier than Week 1."
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
Maintain steady rhythm throughout
"6 intervals total. Slight increase from Week 1."
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
Optional Activities:
- • Complete rest
- • Gentle stretching
"Take complete rest or do gentle stretching."
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 effort uphill, then do an easy recovery walking down. Repeat 3 times.
Pace
Walking (jog if you're ready, but don't feel like you need to push it!)
No Hills? Alternative:
If no hills are available, use a treadmill at 5-8% incline.
"This is your second week on the same hill. Try to go a bit farther up before turning around, or pick a slightly steeper section. The goal is gradual progression, not dramatic jumps."
Friday
Walk (Optional 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
Maintain steady pace, keep pack stable if rucking
"If you rucked Week 1, continue. If not, try it this week."
Saturday
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 this walk and prepare mentally for running next week
"This is the last pure walking Saturday. Running begins next week!"
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
Celebrate completing Week 2. Consistency is building.
Optional Activities:
- • Full rest
- • Gentle stretching if desired
"Full rest to close out Week 2. You are building real momentum now."
Training Tips for Success
Essential guidance to optimize your training this week
Nutrition
Continue eating whole foods. Protein helps with muscle recovery.
Hydration
Drink water consistently. Dehydration can make workouts feel harder than they should.
Recovery
Aim for 7 to 9 hours of sleep. Your body adapts while you rest.
Progression
You are building a habit. Two weeks in is when consistency starts to feel natural.
Looking Ahead to Week 3
Week 3 introduces your first running intervals. Short bursts mixed with plenty of walking recovery.