STRONG / 6 WEEKS
Level 4
Hold a faster pace and handle real training load. Longer intervals, sled and carry work, heavier strength sessions.
- WHO IT IS FOR
- You can run 3 miles comfortably and do 20 or more push-ups.
- START IF
- You can run 3 miles comfortably.
- EACH WEEK
- 2 strength days, 2 runs, 1 long session, 1 recovery day and 1 full rest day. 30 to 60 minutes per session.
YOUR GOAL
Level 4 targets
- Run 3 miles continuously with even splits
- Do 30 hand-release push-ups or several strict pull-ups
- Hold a forearm plank for 2 minutes
- Move through sprint, sled and carry work without losing form
Targets for the end of week 6. Everyone progresses at a different rate, so treat them as direction, not a deadline.
DOWNLOAD THE PDF SCHEDULE6 WEEK SCHEDULE
Train day by day
Week 1: Set your baseline
Monday: Strength A
ABOUT 55 MINRest timer
Pick the rest from your session, then start it after each set.
1:00
Pace and zone calculator
Heart rate zones use the common 220 minus age estimate. Add your resting heart rate for a more personal range. The talk test always wins.
| ZONE | BPM | FEELS LIKE |
|---|---|---|
| 1 Recovery | 98 to 117 | Very easy. Warm-ups, cool-downs, recovery walks. |
| 2 Easy / aerobic | 117 to 137 | Full sentences. Most of your running lives here. |
| 3 Steady / tempo | 137 to 156 | Short phrases. Tempo runs. |
| 4 Hard | 156 to 176 | A few words at a time. Intervals. |
| 5 Max | 176 to 195 | No talking. Short sprints only. |
Goal pace: 9:00 per mile. Easy runs: roughly 10:30 to 11:30 per mile.
Exercises in this level
- Dynamic Warm-Up
- Trap Bar Deadlift
- Hand-Release Push-Up
- Pull-Up
- Forearm Plank
- Mobility Cool-Down
- Interval Run
- Recovery Walk
- Romanian Deadlift
- Step-Up
- Overhead Press
- Farmer's Carry
- Sled Push or Drag
- Shuttle Run
- Kettlebell Swing
- Side Plank
- Tempo Run
- Long Easy Run
- Easy Run (Zone 2)
- Timed Run Check
- Squat
- Push-Up
- Lunge
- Burpee
- Ruck Walk
Level 4 FAQ
How long does Level 4 take?
Level 4 is a 6 week block with five planned training days per week. Most sessions take 30 to 60 minutes, including warm-up and cool-down.
What if I miss a day?
Skip it and continue with the next planned session. Do not double up. If you miss a full week, repeat the last week you completed.
When should I move to the next level?
When you finish the week 6 check and hit most of the targets for this level with good form. If you fell short, repeating the level is a smart move, not a step back.
Can I switch between tracks?
Yes. Both tracks share the same weekly structure, so you can switch at the start of any week. Your checked sessions are saved separately for each track on this device.
TITAN FUEL training plans are general fitness education. They are not affiliated with, reviewed or endorsed by any branch of the U.S. military or the Department of Defense. Test events and standards change, so always check the current official standard for your test. Talk to a qualified healthcare professional before starting a new exercise program, and stop if you feel pain, dizziness or chest discomfort.