8 Week Weight Loss FAT-MAX progression: 4 Runs 🏃 + 2 Lifts 🏋️ (Full Gym)
Elite Fat Loss. 5 Running Days (Hills, FatMax, Long) + 2 Full Body Gym Sessions.
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LOSE WEIGHT. RUN STRONGER. NO GYM REQUIRED.
This is our most advanced running plan, designed for athletes who can commit to 5 running days per week combined with heavy lifting.
At this volume, your training becomes a massive metabolic furnace. We utilize a 5-Run + 2-Lift schedule, including a "Double Day," to maximize energy expenditure and build elite-level aerobic endurance.
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🚀 THE "PRO-STYLE" SCHEDULE
We fit 7 sessions into 6 days by utilizing a strategic "Double Day" and back-to-back weekend runs.
- High Frequency: 5 runs per week to build a massive aerobic base.
- Double Session: Wednesday features a Run + Gym split to spike metabolism.
- Body Recomposition: We use traditional hypertrophy (Barbells/Machines) to sculpt muscle while you melt fat.
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📅 YOUR WEEKLY SCHEDULE
- Monday: REST 🛑
- Tuesday: Hill Repeats (High Intensity Power) 🏃
- Wednesday (Double): Endurance Run (50-60 min) 🏃 + Gym Routine A 🏋️
- Thursday: FatMax session (Optimize fat loss) 🏃
- Friday: Gym Routine B (Lunge/Press Focus) 🏋️
- 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).
Gym: Commercial Gym access (Barbell, Dumbbells, Cable Machines).
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🏠 NO GYM ACCESS? NO PROBLEM
If you prefer to train at home using simple equipment (dumbbells/bodyweight), check out the Home Version of this plan
here.
🔎 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.
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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Iván Koch - IRONMAN U Certified Coach
🇪🇸 Somos partners de Training Peaks. Coach certificado nivel 2. Alcanza tus metas con coaching 1-1 o planes pre diseñados de triatlón, running, ciclismo, natación y duatlón. ⚡️ Análisis de datos y metodología polarizada para resultados óptimos. 🚀
🇺🇸 TrainingPeaks Partner. Level 2 Certified Coach. Achieve your goals with 1-on-1 coaching or pre-designed running to triathlon plans. Data analysis and polarized training methodology for optimal results. 🚀