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HELL ON HOGSBACK – 1 HOUR TRAINING PLAN | May 11 – Aug 29, 2026 | 16 Weeks
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My Goal: _______ laps in 1 Hour Athlete Name: ______________________________
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⭐ BEFORE YOU START: Hogsback Run Club – Saturday, May 9 at 6:30 AM (Stinchcomb-Groth Memorial Hill) — join us the weekend before your plan kicks off. Free, open to all levels.
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WeekPhaseDatesMondayTuesdayWednesdayThursdayFridaySaturdaySunday~Weekly Miles~Time on Feet
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Week 1BaseMay 11 – May 17Quality Run – 25 min easy with 6 x 20-sec pickups (run fast 20 sec, walk 40 sec, repeat)RestStrength Training – lower body focus (squats, lunges, deadlifts, step-ups)RestRestLong Run – 2 miles, easy effortStrength Training – upper body focus (rows, push-ups, shoulder press, core)5.0 mi55m
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Week 2BaseMay 18 – May 24Quality Run – 25 min easy with 6 x 20-sec pickups (run fast 20 sec, walk 40 sec, repeat)RestStrength Training – lower body focus (squats, lunges, deadlifts, step-ups)RestRestLong Run – 3 miles, easy effortStrength Training – upper body focus (rows, push-ups, shoulder press, core)6.0 mi55m
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Week 3BaseMay 25 – May 31Quality Run – 25 min easy with 6 x 20-sec pickups (run fast for 20 sec, walk 40 sec, repeat)RestStrength Training – lower body focus (squats, lunges, deadlifts, step-ups)RestRestLong Run – 3 miles, easy effortStrength Training – upper body focus (rows, push-ups, shoulder press, core)6.0 mi55m
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Week 4DeloadJun 1 – Jun 7Quality Run – 20 min easy with 4 x 20-sec pickups (run fast 20 sec, walk 60 sec, repeat) — dialed back deload versionRestStrength Training – light full-body, mobility focus (bodyweight only)RestRestEasy Run – 25 min easy, no pressureStrength Training – light full-body, mobility focus (bodyweight only)4.5 mi1h 15m
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Week 5BaseJun 8 – Jun 14Quality Run – 25 min easy with 6 x 20-sec pickups (run fast 20 sec, walk 40 sec, repeat)RestStrength Training – lower body focus (squats, lunges, deadlifts, step-ups)RestRestLong Run – 4 miles, easy effortStrength Training – upper body focus (rows, push-ups, shoulder press, core)7.0 mi55m
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Week 6BaseJun 15 – Jun 21Quality Run – 25 min easy with 6 x 20-sec pickups (run fast for 20 sec, walk 40 sec, repeat)RestStrength Training – upper body focus (rows, push-ups, shoulder press, core)RestRestLong Run – 5 miles, easy effort
⭐ Hogsback Run Club – be here if you're in Cleveland!		Strength Training – Light full-body, mobility focus (bodyweight only) OR ⭐ Training Session at Black Flag Strength & Conditioning 7:30am-8:45am8.0 mi55m
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Week 7BuildJun 22 – Jun 28Quality Run – Fartlek: 10 min easy warm-up, then 5 x 1-min at hard effort with equal rest jog, 5 min cool-downRestHill Run – find any incline, 25 min effort, walk recoveriesRestRestLong Run – 5 miles, include hills if possibleStrength Training – Full Body Foucs (Squats, Push Ups, Deadlifts, Rows, Core)9.0 mi40m
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Week 8DeloadJun 29 – Jul 5Quality Run – 20 min easy with 4 x 20-sec pickups (run fast 20 sec, walk 60 sec, repeat) — dialed back deload versionRestStrength Training – light full-body, mobility focus (bodyweight only)RestRestEasy Run – 25 min easy, no pressureStrength Training – Light full-body, mobility focus (bodyweight only) OR ⭐ Training Session at Black Flag Strength & Conditioning 7:30am-8:45am4.5 mi1h 15m
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Week 9BuildJul 6 – Jul 12Quality Run – Fartlek: 10 min easy warm-up, then 7 x 2-min at hard effort with equal rest jog, 5 min cool-downRestHill Run – find any incline, 35 min effort, walk recoveriesRestRestLong Run – 7 miles, include hills if possibleStrength Training – Full Body Foucs (Squats, Push Ups, Deadlifts, Rows, Core)12.0 mi50m
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Week 10BuildJul 13 – Jul 19Quality Run – Fartlek: 10 min easy warm-up, then 8 x 3-min at hard effort with equal rest jog, 5 min cool-downRestHill Run – find any incline, 40 min effort, walk recoveriesRestRestLong Run – 8 miles, include hills if possible
⭐ Hogsback Run Club – be here if you're in Cleveland!		Strength Training – Full Body Foucs (Squats, Push Ups, Deadlifts, Rows, Core OR ⭐ Training Session at Black Flag Strength & Conditioning 730am-8:45am)13.5 mi55m
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Week 11BuildJul 20 – Jul 26Quality Run – Fartlek: 10 min easy warm-up, then 8 x 3-min at hard effort with equal rest jog, 5 min cool-downRestHill Run – find any incline, 40 min effort, walk recoveriesRestRestLong Run – 9 miles, include hills if possibleStrength Training – Full Body Foucs (Squats, Push Ups, Deadlifts, Rows, Core OR ⭐ Training Session at Black Flag Strength & Conditioning 7:30am-8:45am)14.5 mi55m
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Week 12DeloadJul 27 – Aug 2Quality Run – 20 min easy with 4 x 20-sec pickups (run fast 20 sec, walk 60 sec, repeat) — dialed back deload versionRestStrength Training – Full Body Foucs (Squats, Push Ups, Deadlifts, Rows, CoreRestRestEasy Run – 25 min easy, no pressureStrength Training – Light full-body, mobility focus (bodyweight only) OR ⭐ Training Session at Black Flag Strength & Conditioning 7:30am-8:45am4.5 mi1h 15m
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Week 13BuildAug 3 – Aug 3Quality Run – Fartlek: 10 min easy warm-up, then 8 x 4-min at hard effort with equal rest jog, 5 min cool-downRestHill Run – find any incline, 40 min effort, walk recoveriesRestRestLong Run – 11 miles, include hills if possibleStrength Training – Full Body Foucs (Squats, Push Ups, Deadlifts, Rows, Core OR ⭐ Training Session at Black Flag Strength & Conditioning 7:30am-8:45am)16.5 mi55m
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Week 14BuildAug 10 – Aug 16Quality Run – Fartlek: 10 min easy warm-up, then 8 x 4-min at hard effort with equal rest jog, 5 min cool-downRestHill Run – find any incline, 40 min effort, walk recoveriesRestRestLong Run – 12 miles, include hills if possible
⭐ Hogsback Run Club – be here if you're in Cleveland!		Strength Training – Full Body Foucs (Squats, Push Ups, Deadlifts, Rows, Core OR ⭐ Training Session at Black Flag Strength & Conditioning 7:30am-8:45am)17.5 mi55m
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Week 15PeakAug 17 – Aug 24Quality Run – Tempo – 30 min, push to comfortably hard effortRestHill Repeats – 6 x 2-min uphill, walk down recoveryRestRestRace Simulation – timed hill loop, 45 min max effort, track lapsStrength Training – Light full-body, mobility focus (bodyweight only) OR ⭐ Training Session at Black Flag Strength & Conditioning 7:30am-8:45am8.5 mi1h 15m
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Week 16TaperAug 24 – Aug 29Easy Run – 20 min at comfortable paceRestWalk/Shake Out – 20 min easy walkQuality Run – 15 min easy with 4 x 20-sec strides (run fast 20 sec, walk back, repeat) — final tune-up before race dayRest🏁 RACE DAY – Hell on Hogsback (1 Hour)2.0 mi40m
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LEGEND: Base (blue) Build (amber) Peak (rose) Taper (green) Deload (purple) = reduced volume, recovery week Red text = Quality Run Purple text = Strength ⭐ Green = Hogsback Run Club OR Black Flag Strength & Conditioning Session Red cell = Race Day
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