Continuous Running
Longer continuous run blocks
Coming off your recovery week, you are ready to build serious stamina. This week features longer continuous running blocks than ever before. You will run for 4 to 5 minutes at a time. Your cardiovascular system is adapting.
Week at a Glance
Run (Short)
Stairmaster
Rest/Recovery
Hill Repeats
Ruck
Run (Long)
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 5 rounds of intervals, alternating between 4 minutes of running (moderate pace) and 1.5 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
"Your run blocks are longer than ever before. This is a major step forward."
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
"This session increases from 22 minutes and includes 12 to 13 intervals total."
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
Your muscles are rebuilding stronger. Give them time and rest.
Optional Activities:
- • Light stretching
- • Yoga
- • Foam rolling
"Recovery is essential after two solid efforts. Do not skip this."
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, jogging encouraged if able. Then walk down for recovery. Repeat 6 times.
Pace
Walking, jogging encouraged if able
No Hills? Alternative:
Treadmill at 5 to 8 percent incline if no hills available
"This is the same 6 repeats as Week 7. Try to jog more of the uphill sections this week compared to last week. Your cardiovascular fitness is improving, so push yourself a bit harder."
Friday
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
Steady walk with pack weight
Maintain upright posture. Practice drinking water while wearing pack.
"The ruck increases to 50 minutes and 15 pounds, which is a 5 pound increase. You are approaching summit pack weight."
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 4 rounds of intervals, alternating between 5 minutes of running (comfortable pace) 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
"You will run 5 minutes continuously! This is a major milestone."
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 Week 9. Running 5 minutes continuously takes real endurance.
Optional Activities:
- • Full rest
- • Gentle stretching
- • Epsom salt bath
"Take full recovery today. You just ran 5 minutes continuously, and that is a massive achievement!"
Training Tips for Success
Use these tips to get the most out of your training this week.
Nutrition
Practice your summit day nutrition plan. Test foods on long runs to see what works.
Hydration
Carry water on long runs if needed. Practice drinking while moving.
Recovery
Consider scheduling a professional massage. Your body has earned it.
Progression
You are running continuously for 5 minute blocks. Your endurance is growing fast.
Looking Ahead to Week 10
Week 10 is a peak week with 8 hill repeats, the most of the program, plus your first 60 minute ruck.