4 days · 45 min
Endurance training plan
Aerobic base, one hard interval session, and two lifting days that keep you off the injury list. This is the four-week block our engine writes for an endurance athlete who still wants to be strong.
Get this plan built around meEndurance improves fastest when most of the week is easy and a small slice is genuinely hard. The common mistake is running every session at the same medium effort — hard enough to accumulate fatigue, easy enough that nothing adapts.
This block keeps roughly eighty percent of the aerobic work conversational, puts one quality session in mid-week, and adds two short strength days. Strength work is what protects tendons and running economy as mileage climbs; it is not optional filler.
Who it's for
- Runners, cyclists and rowers building toward a race
- Team-sport athletes who need a conditioning base in the off-season
- Anyone whose cardio has stalled because every session feels the same
How the block progresses
The exercises barely change across the 4 weeks. What changes is the load, the rep target and the volume — one variable at a time, so you always know what moved.
Week 1: Set the baseline
Establish your easy pace by feel and record total weekly minutes. The interval session runs at a controlled hard effort — the pace you could hold for about an hour in a race, not a sprint.
Week 2: Add volume, hold intensity
Roughly ten percent more easy minutes across the week. Interval session keeps the same reps and effort; strength days add a small load increase.
Week 3: Peak week
The hardest week: one extra interval repetition or a longer work interval, and the long easy session gets its biggest bout of the block. Strength volume holds steady.
Week 4: Deload, then repeat
Cut total aerobic minutes by about thirty percent and keep one short set of intervals so sharpness stays. This is the week the previous three actually turn into fitness.
The full 4-week block, week by week
Every session of every week, straight out of the live program engine for a 4-day, 45-minute setup — sets, reps, rest and the cue that matters.
Week 1 — Set the baseline
Establish your easy pace by feel and record total weekly minutes. The interval session runs at a controlled hard effort — the pace you could hold for about an hour in a race, not a sprint.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Back Squat3 × 12-15
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 45s rest
- Trap Bar / Conventional Deadlift3 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
- Rear-Foot Elevated Split Squat3 × 12-15
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Loaded Carry Medley3 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
- Hip Mobility Flow3 × 12-15
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 45s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press3 × 12-15
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 45s rest
- Pull-Up / Assisted Pull-Up3 × 12-15
Start from a dead hang, lead with the chest, control the way down. · 45s rest
- Dumbbell Bench Press3 × 12-15
Elbows at roughly 45 degrees. Touch, pause, press. · 45s rest
- Lat Pulldown3 × 12-15
Pull the bar to the collarbone with the elbows, not the hands. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Loaded Carry Medley3 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 45 min
- Box Jump3 × 12-15
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 45s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 45s rest
- Rear-Foot Elevated Split Squat3 × 12-15
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 45s rest
- Trap Bar / Conventional Deadlift3 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Pull-Up / Assisted Pull-Up3 × 12-15
Start from a dead hang, lead with the chest, control the way down. · 45s rest
Day 4: Conditioning
Intervals and work capacity · 45 min
- Bike / Rower Intervals3 × 3 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 45s rest
- Loaded Carry Medley3 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
- Back Squat3 × 12-15
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 45s rest
- Bench Press3 × 12-15
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Trap Bar / Conventional Deadlift3 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
Week 2 — Add volume, hold intensity
Roughly ten percent more easy minutes across the week. Interval session keeps the same reps and effort; strength days add a small load increase.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Back Squat3 × 12-15
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 45s rest
- Trap Bar / Conventional Deadlift3 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
- Rear-Foot Elevated Split Squat3 × 12-15
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Loaded Carry Medley3 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
- Hip Mobility Flow3 × 12-15
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 45s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press3 × 12-15
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 45s rest
- Pull-Up / Assisted Pull-Up3 × 12-15
Start from a dead hang, lead with the chest, control the way down. · 45s rest
- Dumbbell Bench Press3 × 12-15
Elbows at roughly 45 degrees. Touch, pause, press. · 45s rest
- Lat Pulldown3 × 12-15
Pull the bar to the collarbone with the elbows, not the hands. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Loaded Carry Medley3 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 45 min
- Box Jump3 × 12-15
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 45s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 45s rest
- Rear-Foot Elevated Split Squat3 × 12-15
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 45s rest
- Trap Bar / Conventional Deadlift3 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Pull-Up / Assisted Pull-Up3 × 12-15
Start from a dead hang, lead with the chest, control the way down. · 45s rest
Day 4: Conditioning
Intervals and work capacity · 45 min
- Bike / Rower Intervals3 × 3 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 45s rest
- Loaded Carry Medley3 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
- Back Squat3 × 12-15
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 45s rest
- Bench Press3 × 12-15
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Trap Bar / Conventional Deadlift3 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
Week 3 — Peak week
The hardest week: one extra interval repetition or a longer work interval, and the long easy session gets its biggest bout of the block. Strength volume holds steady.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Back Squat3 × 12-15
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 45s rest
- Trap Bar / Conventional Deadlift3 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
- Rear-Foot Elevated Split Squat3 × 12-15
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Loaded Carry Medley3 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
- Hip Mobility Flow3 × 12-15
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 45s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press3 × 12-15
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 45s rest
- Pull-Up / Assisted Pull-Up3 × 12-15
Start from a dead hang, lead with the chest, control the way down. · 45s rest
- Dumbbell Bench Press3 × 12-15
Elbows at roughly 45 degrees. Touch, pause, press. · 45s rest
- Lat Pulldown3 × 12-15
Pull the bar to the collarbone with the elbows, not the hands. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Loaded Carry Medley3 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 45 min
- Box Jump3 × 12-15
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 45s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 45s rest
- Rear-Foot Elevated Split Squat3 × 12-15
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 45s rest
- Trap Bar / Conventional Deadlift3 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Pull-Up / Assisted Pull-Up3 × 12-15
Start from a dead hang, lead with the chest, control the way down. · 45s rest
Day 4: Conditioning
Intervals and work capacity · 45 min
- Bike / Rower Intervals3 × 3 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 45s rest
- Loaded Carry Medley3 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
- Back Squat3 × 12-15
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 45s rest
- Bench Press3 × 12-15
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 45s rest
- Dead Bug3 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Trap Bar / Conventional Deadlift3 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
Week 4 — Deload, then repeat
Cut total aerobic minutes by about thirty percent and keep one short set of intervals so sharpness stays. This is the week the previous three actually turn into fitness.
Day 1: Lower Strength (Deload)
Squat, hinge, single leg · 45 min
- Back Squat2 × 12-15
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 45s rest
- Trap Bar / Conventional Deadlift2 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
- Rear-Foot Elevated Split Squat2 × 12-15
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 45s rest
- Dead Bug2 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Loaded Carry Medley2 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
- Hip Mobility Flow2 × 12-15
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 45s rest
Day 2: Upper Strength (Deload)
Press, pull, torso · 45 min
- Bench Press2 × 12-15
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 45s rest
- Pull-Up / Assisted Pull-Up2 × 12-15
Start from a dead hang, lead with the chest, control the way down. · 45s rest
- Dumbbell Bench Press2 × 12-15
Elbows at roughly 45 degrees. Touch, pause, press. · 45s rest
- Lat Pulldown2 × 12-15
Pull the bar to the collarbone with the elbows, not the hands. · 45s rest
- Dead Bug2 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Loaded Carry Medley2 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
Day 3: Speed & Power (Deload)
Jumps, sprints, elastic strength · 45 min
- Box Jump2 × 12-15
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 45s rest
- Acceleration Runs (20 yd)2 × 2 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 45s rest
- Rear-Foot Elevated Split Squat2 × 12-15
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 45s rest
- Trap Bar / Conventional Deadlift2 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
- Dead Bug2 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Pull-Up / Assisted Pull-Up2 × 12-15
Start from a dead hang, lead with the chest, control the way down. · 45s rest
Day 4: Conditioning (Deload)
Intervals and work capacity · 45 min
- Bike / Rower Intervals2 × 2 x 30s
Hard effort, then true easy. The recovery half is part of the workout. · 45s rest
- Loaded Carry Medley2 × 12-15
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 45s rest
- Back Squat2 × 12-15
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 45s rest
- Bench Press2 × 12-15
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 45s rest
- Dead Bug2 × 12-15
Low back stays flat on the floor the entire set. Exhale as you extend. · 45s rest
- Trap Bar / Conventional Deadlift2 × 12-15
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 45s rest
Key exercises in this plan
Every lift week one uses, with the coaching cue and the swaps we allow when equipment or a cranky joint gets in the way.
Back Squat
squat · barbell
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole.
Appears in: Day 1: Lower Strength, Day 4: Conditioning
Swap for: Goblet Squat, Rear-Foot Elevated Split Squat, Leg Press
Trap Bar / Conventional Deadlift
hinge · barbell
Pull the slack out of the bar before you pull the floor. Hips and chest rise together.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power, Day 4: Conditioning
Swap for: Romanian Deadlift, Kettlebell Swing, Hip Thrust
Rear-Foot Elevated Split Squat
lunge · bodyweight, dumbbells, kettlebell
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Reverse Lunge, Loaded Step-Up
Dead Bug
core · bodyweight
Low back stays flat on the floor the entire set. Exhale as you extend.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Conditioning
Swap for: Front Plank, Pallof Press
Loaded Carry Medley
carry · dumbbells, kettlebell
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 4: Conditioning
Swap for: Bike / Rower Intervals, Kettlebell Swing
Hip Mobility Flow
mobility · bodyweight
90/90 to half-kneeling to a deep lunge. Breathe at every position.
Appears in: Day 1: Lower Strength
Swap for: Dead Bug
Bench Press
push · barbell, dumbbells
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat.
Appears in: Day 2: Upper Strength, Day 4: Conditioning
Swap for: Dumbbell Bench Press, Push-Up
Pull-Up / Assisted Pull-Up
pull · bodyweight, bands, machines
Start from a dead hang, lead with the chest, control the way down.
Appears in: Day 2: Upper Strength, Day 3: Speed & Power
Swap for: Lat Pulldown, Single-Arm Dumbbell Row
Dumbbell Bench Press
push · dumbbells
Elbows at roughly 45 degrees. Touch, pause, press.
Appears in: Day 2: Upper Strength
Swap for: Bench Press, Push-Up
Lat Pulldown
pull · machines, bands
Pull the bar to the collarbone with the elbows, not the hands.
Appears in: Day 2: Upper Strength
Swap for: Pull-Up / Assisted Pull-Up, Single-Arm Dumbbell Row
Box Jump
power · bodyweight
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing.
Appears in: Day 3: Speed & Power
Swap for: Broad Jump, Pogo Hops
Acceleration Runs (20 yd)
sprint · bodyweight
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning.
Appears in: Day 3: Speed & Power
Swap for: Hill Sprints, Bike / Rower Intervals
Bike / Rower Intervals
conditioning · machines, bodyweight
Hard effort, then true easy. The recovery half is part of the workout.
Appears in: Day 4: Conditioning
Swap for: Acceleration Runs (20 yd), Loaded Carry Medley
How to swap an exercise
Missing kit, a busy rack or a joint that argues with a lift are all fine reasons to substitute. These four rules keep the block intact when you do.
Swap the modality, keep the intent
Bike, row or swim can replace any run as long as the effort and duration match. Easy stays easy, hard stays hard — the engine does not care which machine built it.
Never swap an easy day for a hard one
Missing the interval session is fine. Turning an easy day into a second hard day because you felt good is how a block falls apart in week three.
Keep the two strength days
If the week has to shrink, cut aerobic minutes before cutting lifting. Strength is the part protecting you when mileage returns.
Build your own version
Change the goal, schedule, session length or equipment and week one rebuilds instantly — this is the same engine that writes your full program.
Lower Strength
- Back Squat3 × 12-15
- Trap Bar / Conventional Deadlift3 × 12-15
- Rear-Foot Elevated Split Squat3 × 12-15
- Dead Bug3 × 12-15
- Loaded Carry Medley3 × 12-15
- Hip Mobility Flow3 × 12-15
Upper Strength
- Bench Press3 × 12-15
- Pull-Up / Assisted Pull-Up3 × 12-15
- Dumbbell Bench Press3 × 12-15
- Lat Pulldown3 × 12-15
- Dead Bug3 × 12-15
- Loaded Carry Medley3 × 12-15
Speed & Power
- Box Jump3 × 12-15
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 12-15
- Trap Bar / Conventional Deadlift3 × 12-15
- Dead Bug3 × 12-15
- Pull-Up / Assisted Pull-Up3 × 12-15
Conditioning
- Bike / Rower Intervals3 × 3 x 30s
- Loaded Carry Medley3 × 12-15
- Back Squat3 × 12-15
- Bench Press3 × 12-15
- Dead Bug3 × 12-15
- Trap Bar / Conventional Deadlift3 × 12-15
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How to run it
Easy means easy
If you cannot hold a conversation, you are running your easy days too fast and stealing from the interval session. Slow the easy work down before adding any volume.
Lift after you run, not before
On days that combine both, the priority session goes first. Strength before a hard run compromises the run; strength after an easy run costs nothing.