Build Endurance
Increase running intervals
This week you increase your running intervals to 1.5 minutes. This is a significant step up from Week 3, but you are ready. Focus on maintaining consistent effort and completing each interval.
Week at a Glance
Run (Short)
Stairmaster
Rest/Recovery
Hill Repeats
Walk (Optional Ruck)
Run (Long)
Rest/Recovery
This Week's Reading
Deepen your knowledge with these essential guides
How to Train for 14ers at Sea Level
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 5 rounds of intervals, alternating between 1.5 minutes of running at a Easy jog and 4 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
"Slightly longer run intervals than Week 3. Run at a comfortable, conversational pace."
Tuesday
Stairmaster
Begin with a 5 minutes easy warmup to get your legs moving and blood flowing. Then maintain a moderate steady pace for 17 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
"8-9 intervals total. Increased from 15 minutes last week."
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
Active recovery. Gentle movement is okay, but no hard workouts.
Optional Activities:
- • Light stretching
- • Foam rolling
- • Easy mobility work
"Mid-week recovery day. Your body is adapting to increased running volume."
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 with optional jogging. Then walk down for recovery. Repeat 4 times.
Pace
Walking, optional jogging
No Hills? Alternative:
Treadmill at 5-8% incline if no hills available
"This is the same volume as Week 3 with 4 repeats. Focus on maintaining consistent effort across all four climbs without slowing down on the last one."
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
Steady comfortable pace, maintain good posture if rucking
"This is the same duration as Week 3. Maintain comfortable pace."
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 6 rounds of intervals, alternating between 2 minutes of running at a Easy jog and 3 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
"Big milestone - 2 full minutes of running! This is a significant achievement."
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 the Foundation phase (Weeks 1-4). You are now ready for the Build phase.
Optional Activities:
- • Full rest
- • Gentle stretching if desired
- • Foam rolling
"Full rest after a big week. You completed Week 4 of the Foundation phase!"
Training Tips for Success
Essential guidance to optimize your training this week
Nutrition
Continue eating whole foods with adequate protein for muscle recovery and adaptation.
Hydration
Drink water consistently throughout the day, especially on workout days.
Recovery
Prioritize 7-9 hours of sleep. Your body adapts and gets stronger during rest.
Progression
You just completed the Foundation phase! Week 5 is a recovery week to let your body fully adapt.
Looking Ahead to Week 5
Week 5 is a recovery week. You will reduce volume significantly to let your body adapt to the training load.