Who this plan is for
You’ve already got a training base and you want a tighter 8-week push: improved running pace, stronger station output, and better transitions.
Weekly structure (5 sessions)
- 2x Strength (hybrid-biased: sleds, lunges, wall balls, carries)
- 2x Running (threshold/tempo + aerobic)
- 1x Hybrid brick (run intervals + stations)
8-week outline
Weeks 1–2: Reset + assess
- Establish 1km benchmark pace
- Dial in technique on sled, row, wall balls
Weeks 3–6: Build
- Progress threshold intervals (e.g., 4×6min → 3×10min)
- Heavier sled day + one conditioning sled interval day
- Weekly brick: 1km run + station cluster repeats
Weeks 7–8: Sharpen + taper
- Reduce volume 20–40%
- Keep intensity (short sharp intervals)
- One controlled simulation if recovery is solid
Common questions
Can I do this plan with 4 sessions? Yes—drop the aerobic run and keep strength + threshold + hybrid.
What’s the biggest focus? Repeatable 1km pace and calm transitions under fatigue.
