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Week 8 Schedule
Peak Volume

Warm-up:

Monday

Change-of-Pace Intervals

Workout:

  • Run 40 minutes as you feel

Cool-down:

Total time: 50 minutes

Rest & Mobility

Tuesday

Rest, stretch or do yoga.

Warm-up:

Easy Run

Wednesday

Workout:

  • Run 60 minutes as you feel

Cool-down:​

Total time: 70 minutes

Warm-up:

Hill Run

Thursday

Workout:

  • Find a gradual hill, around 75m in length

  • Run half-way up, recovery jog back down

  • Run the whole way up, jog back down

  • Repeat this pattern for 10 minutes

Cool-down:​

Total time: 30 minutes

Freedom

Friday

Take the day off.

Warm-up:

Long Run

Saturday

Workout:

  • Run 18km (11 miles) as you feel

Cool-down:​​

Total distance: 18km (11 mi)

Recovery

Sunday

Walk for 20-30 minutes.

Ready to move ahead?

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When you've finished Week 8, you're ready to move on to Phase 3!

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