Week 6: Building Endurance (July 26-August 1, 2025)
Welcome to Week 6! This week represents a significant milestone in your training as we increase your long run distance to 5 miles and extend your run intervals to 8 minutes with just 1-minute walk breaks. You’re now transitioning into a predominantly running routine with strategic walk breaks.
Week 6 Goals
- Complete your first 5-mile long run
- Adapt to longer running intervals (8 min run/1 min walk)
- Build on your steady running skills from Week 5
- Practice fueling strategies during your long run
Daily Workout Schedule
Monday: Rest Day
Complete rest day to recover from Week 5. As your training intensifies, these recovery days become increasingly important for adaptation and injury prevention.
Tuesday: Run/Walk
Total Time: 40 minutes
- 5 minutes walking
- 5 minutes dynamic stretching
- Run 8 minutes / Walk 1 minute
- Repeat this cycle 3 times (27 minutes)
- Focus on maintaining comfortable breathing throughout the running portions
- Use the brief walk breaks to reset your breathing and form
- Walk 2 minutes
- Static stretching (3 minutes)
Wednesday: Cross-Training
Duration: 45 minutes
- 45 minutes cycling with 2 x 10-minute moderate efforts
- Structure:
- 5 minutes easy warm-up
- 10 minutes moderate effort
- 10 minutes easy recovery
- 10 minutes moderate effort
- 10 minutes easy cool-down
- 45 minutes swimming with similar structure to cycling
- 45 minutes including previous exercises plus:
- 3 sets of 12-15 bodyweight squats
- 3 sets of 10-12 lunges each leg
- 3 sets of 45-second planks
- 3 sets of 10 glute bridges
- 3 sets of 10 lateral band walks each direction
Thursday: Steady Run
Total Time: 35 minutes
- Same as Tuesday
- Run at a steady, comfortable pace for 20 minutes without walking breaks
- This is 5 minutes longer than last week’s steady run
- Focus on maintaining even effort throughout
- If needed, you can take a 30-second walk break mid-way, then resume
- Same as Tuesday
Friday: Rest Day
Complete rest day before your longest run yet. Focus on good nutrition and hydration today, and get a good night’s sleep to prepare for tomorrow’s 5-mile challenge.
Saturday: Long Run/Walk
Total Distance: 5 miles
- 5 minutes brisk walking
- 5 minutes dynamic stretches
- Run 8 minutes / Walk 1 minute
- Repeat this cycle until you reach 5 miles
- Hydrate during each walking break
- Consider bringing a small energy snack (energy gel, few dates, etc.)
- If running 5 miles without walk breaks, take walk breaks as needed
- Walk 5 minutes
- Complete full-body stretching routine (5 minutes)
Sunday: Active Recovery
30-40 minutes easy walking
30 minutes yoga focusing on hip and leg recovery
20-30 minutes light swimming
Tips for Week 6
Fueling for Longer Runs
With a 5-mile long run this week, nutrition becomes increasingly important:
- Eat a small carbohydrate-rich meal 1-2 hours before your long run
- For runs over 60 minutes, try consuming 30-60g of carbohydrates per hour
- Test different fueling options: sports drinks, gels, chews, or real food like dates
- Refuel within 30 minutes after finishing with protein and carbohydrates
- Drink water throughout the day before and after your run
Managing Longer Running Intervals
As run intervals increase to 8 minutes with brief 1-minute walk breaks:
- Start each running segment at a controlled, easy pace
- Use the 1-minute walk breaks efficiently to catch your breath and reset
- Break the 8-minute segments into 2-minute mental chunks if needed
- Focus on your breathing rhythm to stay relaxed
- Remember that a slightly slower, consistent pace is better than starting too fast