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Final mile

by Alex Cretallaz
1 athletes joined

Program Description

Marathon Training

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 09, 2025 06:00
  • Last Edited
    Jul 10, 2025 01:13

Summary

Embark on an 8-week journey with the "Final Mile" program, designed to elevate your endurance and strength through a structured 6-day weekly regimen. This comprehensive plan combines dynamic cardio sessions, including VO2 max intervals and tempo runs, with targeted strength training for your lower body and core. Each workout incorporates foam rolling and stretching to enhance recovery and flexibility, ensuring you're primed for peak performance. Get ready to push your limits and achieve your fitness goals with confidence!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
15 mins
-
2
Stretching
1
15 mins
-
3
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
15 mins
-
2
Stretching
1
15 mins
-
3
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
15 mins
-
2
Stretching
1
15 mins
-
3
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
15 mins
-
2
Stretching
1
15 mins
-
3
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
15 mins
-
2
Stretching
1
15 mins
-
3
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
15 mins
-
2
Stretching
1
15 mins
-
3
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
15 mins
-
2
Stretching
1
15 mins
-
3
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Foam Rolling
1
15 mins
-
2
Stretching
1
15 mins
-
3
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
VO2 Max Intervals
8
7
5 mins
1.5 mins
RPE 10
RPE 4
3
Light Jog
1
5 mins
RPE 4
4
Hanging Leg Raise
2
12 reps
-
5
Plank
2
0.8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
VO2 Max Intervals
8
7
5 mins
1.5 mins
RPE 10
RPE 4
3
Light Jog
1
5 mins
RPE 4
4
Hanging Leg Raise
2
12 reps
-
5
Plank
2
0.8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
VO2 Max Intervals
8
7
5 mins
1.5 mins
RPE 10
RPE 4
3
Light Jog
1
5 mins
RPE 4
4
Hanging Leg Raise
2
12 reps
-
5
Plank
2
0.8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
VO2 Max Intervals
8
7
5 mins
1.5 mins
RPE 10
RPE 4
3
Light Jog
1
5 mins
RPE 4
4
Hanging Leg Raise
2
12 reps
-
5
Plank
2
0.8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
VO2 Max Intervals
8
7
5 mins
1.5 mins
RPE 10
RPE 4
3
Light Jog
1
5 mins
RPE 4
4
Hanging Leg Raise
2
12 reps
-
5
Plank
2
0.8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
VO2 Max Intervals
8
7
5 mins
1.5 mins
RPE 10
RPE 4
3
Light Jog
1
5 mins
RPE 4
4
Hanging Leg Raise
2
12 reps
-
5
Plank
2
0.8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
VO2 Max Intervals
8
7
5 mins
1.5 mins
RPE 10
RPE 4
3
Light Jog
1
5 mins
RPE 4
4
Hanging Leg Raise
2
12 reps
-
5
Plank
2
0.8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
VO2 Max Intervals
8
7
5 mins
1.5 mins
RPE 10
RPE 4
3
Light Jog
1
5 mins
RPE 4
4
Hanging Leg Raise
2
12 reps
-
5
Plank
2
0.8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Glute Kickback
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
3
0.8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Glute Kickback
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
3
0.8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Glute Kickback
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
3
0.8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Glute Kickback
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
3
0.8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Glute Kickback
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
3
0.8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Glute Kickback
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
3
0.8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Glute Kickback
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
3
0.8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Glute Kickback
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Plank
3
0.8 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 4
2
Run
1
5.4 mins
RPE 10
3
Light Jog
1
5-10 mins
RPE 4
4
Stretching
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 4
2
Run
1
5.4 mins
RPE 10
3
Light Jog
1
5-10 mins
RPE 4
4
Stretching
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 4
2
Run
1
5.4 mins
RPE 10
3
Light Jog
1
5-10 mins
RPE 4
4
Stretching
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 4
2
Run
1
5.4 mins
RPE 10
3
Light Jog
1
5-10 mins
RPE 4
4
Stretching
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 4
2
Run
1
5.4 mins
RPE 10
3
Light Jog
1
5-10 mins
RPE 4
4
Stretching
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 4
2
Run
1
5.4 mins
RPE 10
3
Light Jog
1
5-10 mins
RPE 4
4
Stretching
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 4
2
Run
1
5.4 mins
RPE 10
3
Light Jog
1
5-10 mins
RPE 4
4
Stretching
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 4
2
Run
1
5.4 mins
RPE 10
3
Light Jog
1
5-10 mins
RPE 4
4
Stretching
1
5-10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Barbell Row
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Hanging Leg Raise
2
12 reps
-
9
Plank
2
0.45 mins
-
10
Russian Twist (Dumbbell)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Barbell Row
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Hanging Leg Raise
2
12 reps
-
9
Plank
2
0.45 mins
-
10
Russian Twist (Dumbbell)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Barbell Row
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Hanging Leg Raise
2
12 reps
-
9
Plank
2
0.45 mins
-
10
Russian Twist (Dumbbell)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Barbell Row
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Hanging Leg Raise
2
12 reps
-
9
Plank
2
0.45 mins
-
10
Russian Twist (Dumbbell)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Barbell Row
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Hanging Leg Raise
2
12 reps
-
9
Plank
2
0.45 mins
-
10
Russian Twist (Dumbbell)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Barbell Row
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Hanging Leg Raise
2
12 reps
-
9
Plank
2
0.45 mins
-
10
Russian Twist (Dumbbell)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Barbell Row
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Hanging Leg Raise
2
12 reps
-
9
Plank
2
0.45 mins
-
10
Russian Twist (Dumbbell)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
6-8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Machine)
3
8-10 reps
-
5
Barbell Row
3
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-12 reps
-
7
Tricep Rope Push Down (Cable)
3
10-12 reps
-
8
Hanging Leg Raise
2
12 reps
-
9
Plank
2
0.45 mins
-
10
Russian Twist (Dumbbell)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
360 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
360 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
360 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
360 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
360 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
360 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
360 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
360 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Foam Rolling
1 Set
15 mins
-
2
Stretching
1 Set
15 mins
-
3
Walk
1 Set
20 mins
-
Day 2
1
Light Jog
1 Set
5 mins
-
2
VO2 Max Intervals
8 Sets
7 Sets
5 mins
1.5 mins
@10
@4
3
Light Jog
1 Set
5 mins
@4
4
Hanging Leg Raise
2 Sets
12 Reps
-
5
Plank
2 Sets
0.8 mins
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Glute Kickback
3 Sets
12 Reps
-
4
Standing Calf Raise
3 Sets
15 Reps
-
5
Plank
3 Sets
0.8 mins
-
Day 4
1
Light Jog
1 Set
5 mins
@4
2
Run
1 Set
5.4 mins
@10
3
Light Jog
1 Set
5-10 mins
@4
4
Stretching
1 Set
5-10 mins
-
Day 5
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Lat Pulldown
4 Sets
6-8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Machine)
3 Sets
8-10 Reps
-
5
Barbell Row
3 Sets
8-10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
8
Hanging Leg Raise
2 Sets
12 Reps
-
9
Plank
2 Sets
0.45 mins
-
10
Russian Twist (Dumbbell)
3 Sets
30 Reps
-
Day 6
1
Run
1 Set
360 mins
-