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
These guides go deeper on the topics that matter this week.
How to Train for a 14er at Sea Level
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 5 rounds of intervals, alternating between 1.5 minutes of running (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
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
"You will do 8 to 9 intervals total. This session increases 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
"This is your 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 to 8 percent 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 a 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 (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
"You hit a big milestone today with 2 full minutes of running at a time! 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 to 4). You are now ready for the Build phase.
Optional Activities:
- • Full rest
- • Gentle stretching if desired
- • Foam rolling
"Take full rest after a big week. You completed Week 4 and the Foundation phase!"
Training Tips for Success
Use these tips to get the most out of 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 to 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.