Final mile

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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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Foam Rolling

Stretching

Walk

Light Jog

VO2 Max Intervals

Hanging Leg Raise

Plank

Speed + Core

Squat (Barbell)

Romanian Deadlift (Barbell)

Glute Kickback

Standing Calf Raise

Lower Body

Tempo Run

Bench Press (Barbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Chest Fly (Machine)

Barbell Row

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Russian Twist (Dumbbell)

Upper Body Strength

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