8 Week Weight Loss FAT-MAX progression: 4 Runs 🏃 + 2 Home Strength 🏠 (No Gym)
8 Week Weight Loss FAT-MAX progression: 4 Runs 🏃 + 2 Home Strength 🏠 (No Gym)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
8 Week Weight Loss FAT-MAX progression: 4 Runs 🏃 + 2 Home Lifts 🏠 (No Gym)
Burn fat with metabolic zones. Hills, FatMax Tempo & Long Runs + Home Strength.
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LOSE WEIGHT. RUN STRONGER. NO GYM REQUIRED.
This plan eliminates "junk miles" to focus on the specific training zones that maximize fat oxidation. Designed for the dedicated runner, we combine 4 Quality Runs with 2 Functional Home Strength Sessions.
The schedule is engineered to optimize recovery: Strength days are placed between run days, allowing you to hit the key "FatMax" and "Hill" sessions with 100% freshness.
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🚀 THE "FAT-MAX" ADVANTAGE
Most runners train in the "Grey Zone" (too fast to burn fat, too slow to build speed). We fix that.
- Thursday FatMax: A specific progression (35 to 60 mins) at your maximal fat-burning intensity (High Zone 2)
- Tuesday Hills: High-intensity power intervals to spike metabolism
- Saturday: Recovery run + strides
- Sunday Volume: Long duration to build the aerobic engine
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📅 YOUR WEEKLY SCHEDULE
- Monday: REST 🛑
- Tuesday: Hill Repeats (High Intensity Power) 🏃
- Wednesday: Home Strength (High intensity - EMOM) 🏠
- Thursday: FatMax session (Optimize fat loss) 🏃
- Friday: Home Strength (High intensity - AMRAP) 🏠
- Saturday: Easy Run + Strides (Technique & Speed) 🏃
- Sunday: Long Run (Endurance Build up to 80 min) 🏃
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🎒 EQUIPMENT NEEDED
Running: Outdoor route or Treadmill (must have incline).
Strength: A clear floor space
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🏋️ HAVE A GYM MEMBERSHIP?
If you have access to a commercial gym and want to use machines and heavy weights, check out the Full Gym Version of this plan here
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🔎 NOT THE RIGHT PLAN? WE HAVE MORE OPTIONS
We offer specialized Weight Loss plans for Cyclists 🚴, Runners 🏃, and Triathletes 🏊♂️, available in both Home (No Gym) and Full Gym versions. View our complete Weight Loss Collection here
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What kind of support is included with this individual plan?
- This is a self-guided ("DIY") training plan designed for athletes who are comfortable following a structured program.
- For technical platform support (syncing, uploads, etc.), please contact the TrainingPeaks support team.
- Looking for email support and community? Our FULL ACCESS Subscription includes 24/48h email support, live "Coach's Corner" Q&A, and access to our entire 50+ plan library.
- Looking for 1-1 coaching? For personalized plans, weekly analysis, and unlimited WhatsApp support, email me at coach@triaperformance.com or send me a message on WhatsApp to learn about my private coaching packages.
- Visit our website for more: triaperformance.com
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How it Works
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Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:09:00 | 01:20:00 |
|
strength
x2
|
01:06:00 | 00:36:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:09:00 | 01:20:00 | |
|
|
01:06:00 | 00:36:00 | |
|
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.