Week 11: Consolidation Week (August 30-September 5, 2025)
Welcome to Week 11! This is another consolidation week, which means we’ll maintain the same distances and intensity as Week 10 to allow your body to adapt to the increased training load. After pushing your long run distance to 7 miles last week, this week gives your body time to strengthen and prepare for the final training push ahead.
Week 11 Goals
- Consolidate fitness gains from previous weeks
- Focus on quality and consistency in all workouts
- Continue building confidence with 7-mile long run
- Refine nutrition and hydration strategies
Daily Workout Schedule
Monday: Rest Day
Complete rest day after Week 10. Focus on recovery and mental preparation for the week ahead.
Tuesday: Run/Walk
Total Time: 47 minutes
- 5 minutes walking
- 5 minutes dynamic stretching
- Run 15 minutes / Walk 1 minute
- Repeat once more (32 minutes total)
- Focus on running with better form than last week
- Pay attention to your breathing rhythm
- Walk 2 minutes
- Static stretching (3 minutes)
Wednesday: Cross-Training
Duration: 45-50 minutes
- 45-50 minutes cycling (same structure as Week 10)
- Focus on smooth, consistent effort
- 45-50 minutes swimming (same structure as Week 10)
- Focus on efficient technique
- 45-50 minutes focusing on full-body strength:
- Same exercises as Week 10
- Focus on perfecting form and control
Thursday: Steady Run
Total Time: 45 minutes
- Same as Tuesday
- Run at a steady, comfortable pace for 30 minutes without walking breaks
- Try to maintain more consistent pacing than last week
- Practice mental strategies to stay focused
- Same as Tuesday
Friday: Rest Day
Complete rest day before your long run. Focus on proper hydration and nutrition today.
Saturday: Long Run/Walk
Total Distance: 7 miles
- 5 minutes brisk walking
- 5 minutes dynamic stretches
- Run 15 minutes / Walk 1 minute
- Repeat this cycle until you reach 7 miles
- Try to complete the distance slightly faster than last week, but don’t push too hard
- Focus on refining your nutrition and hydration strategy
- Pay attention to your running form throughout the entire distance
- Walk 5-10 minutes
- Complete thorough stretching routine (5+ minutes)
Sunday: Active Recovery
30-40 minutes easy walking
30 minutes yoga focusing on recovery
20-30 minutes very light swimming
Tips for Week 11
Focus on Quality
During this consolidation week, focus on refining aspects of your training:
- Work on maintaining more consistent pacing
- Pay extra attention to your running form
- Fine-tune your nutrition and hydration strategy
- Practice mental techniques for managing fatigue
- Focus on complete recovery between workouts
Listen to Your Body
At this stage of training, paying attention to how your body responds is crucial:
- Monitor for any persistent aches or pains
- Distinguish between normal fatigue and potential injury
- Don’t hesitate to take an extra rest day if needed
- Ensure you’re getting adequate sleep and nutrition
- Consider using a foam roller for tight muscles