Are you ready to push your limits and test your endurance? Join us at enduraLAB in Fort Worth, TX, for the ultimate 4x4x48 endurance event on April 4th-6th! For 48 hours, you’ll run or walk 4 miles every 4 hours — an incredible challenge that will leave you feeling stronger than ever!
This event is for those looking to build mental and physical resilience. It’s all about the journey, not just the destination. Whether you’re a seasoned athlete or just looking to try something new, this event is the perfect way to challenge yourself.
What are you waiting for? Sign up NOW!
Below is a 6-week training plan designed to prepare new athletes for the 4x4x48 endurance event. The goal is to gradually increase your stamina, help you to adapt to recurring efforts, and ensure you feel confident going into the event. The focus of this plan will be on building a foundation of endurance with steady progress.
Week 1: Establishing a Baseline and Getting Comfortable with Recurring Efforts
- Monday: enduraLAB Group Fitness Class or Recovery
Focus on building strength or active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna). - Tuesday: 2×2 Miles Run/Ruck/Walk and/or enduraLAB Group Fitness Class
Goal: 2 sessions of 2 miles each, one in the AM and one in the PM. You can complete these closer together but we want a rest period of at least 4 hours between efforts. Run, ruck or walk at a comfortable pace. - Wednesday: enduraLAB Group Fitness Class or Functional Bodybuilding Track
Focus on full-body strength to help with running stability. - Thursday: 3×2 Mile Run/Ruck/Walk and/or enduraLAB Group Fitness Class
Goal: 3 sessions of 2 miles each, one in the AM, one at lunch and one in the PM. Again, you can complete them at any time with a 4-hour rest between each. Start at a comfortable pace, increasing intensity slightly in the second and third sessions. - Friday: Active Recovery
Active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna) to improve flexibility and circulation. - Saturday: 1 Longer Run/Ruck/Walk (4-5 miles)
Run, ruck or walk at a comfortable pace. Focus on completing the distance without pressure on pace. - Sunday: Rest or Contrast Therapy at enduraLAB
Weekly Question: What do you think is the most important factor in preparing your body and mind for an endurance event like this?
Week 2: Increasing Distance and Frequency
- Monday: enduraLAB Group Fitness Class or Recovery
Focus on building strength or active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna). - Tuesday: 2×3 Miles Run/Ruck/Walk
Similar to last week but increase the distance to 3 miles per session. Remember, at least 4-hour recovery between efforts. - Wednesday: enduraLAB Group Fitness Class or Functional Bodybuilding Track
Focus on full-body strength to help with running stability. - Thursday: 3×2.5 Miles Run/Ruck/Walk
3 sessions of 2.5 miles each, with at least a 4-hour rest between them. Push slightly harder in the third session. - Friday: Active Recovery
Active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna) to improve flexibility and circulation. - Saturday: 1 Longer Run/Ruck/Walk (5-6 miles)
Keep the pace relaxed but focus on increasing time on your feet. - Sunday: Rest or Contrast Therapy at enduraLAB
Weekly Question: How will I stay flexible with my training plan if unexpected events (e.g., schedule changes, illness, injuries) arise during these 6 weeks?
Week 3: Adapting to Recurring Efforts
- Monday: enduraLAB Group Fitness Class or Recovery
Focus on building strength or active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna). - Tuesday: 2×4 Miles Run/Walk
Two sessions of 4 miles each with a 4-hour break. Focus on consistency and endurance. - Wednesday: enduraLAB Group Fitness Class or Functional Bodybuilding Track
Focus on full-body strength to help with running stability. - Thursday: 3×3 Miles Run/Walk
Complete 3 sessions of 3 miles, with a 4-hour break. Start working on pacing yourself throughout all three. - Friday: Active Recovery
Active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna) to improve flexibility and circulation. - Saturday: 1 Longer Run/Ruck/Walk (6-7 miles)
Keep pace easy but gradually increase time on feet. - Sunday: Rest or Contrast Therapy at enduraLAB
Weekly Question: How can you stay motivated during a multi-day event with recurring efforts?
Week 4: Increasing Frequency and Distance
- Monday: enduraLAB Group Fitness Class or Recovery
Focus on building strength or active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna). - Tuesday: 2×5 Miles Run/Walk
Two 5-mile sessions with a 4-hour recovery period between. Focus on pacing for a sustained effort. - Wednesday: enduraLAB Group Fitness Class or Functional Bodybuilding Track
Focus on full-body strength to help with running stability. - Thursday: 3×3.5 Miles Run/Walk
Complete 3 sessions of 3.5 miles, with a 4-hour break. Each effort should feel a little easier as you adapt. - Friday: Active Recovery
Active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna) to improve flexibility and circulation. - Saturday: 1 Longer Run/Ruck/Walk (7-8 miles)
Focus on pacing, breathing, and maintaining form. Treat this as a “long run” to build overall endurance. - Sunday: Rest or Contrast Therapy at enduraLAB
Weekly Question: How am I adjusting my sleep habits to support recovery and energy levels for each training day?
Week 5: Peak Volume Week
- Monday: enduraLAB Group Fitness Class or Recovery
Focus on building strength or active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna). - Tuesday: 2×6 Miles Run/Walk
Two sessions of 6 miles each, with a 4-hour recovery. Try to maintain a consistent pace throughout each session. - Wednesday: enduraLAB Group Fitness Class or Functional Bodybuilding Track
Focus on full-body strength to help with running stability. - Thursday: 3×4 Miles Run/Walk
Aim for three 4-mile sessions, with at least 4 hours of recovery in between. Focus on pacing and maintaining energy. - Friday: Active Recovery
Active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna) to improve flexibility and circulation. - Saturday: 1 Longer Run/Ruck/Walk (8-9 miles)
Push for a slightly longer run, focusing on staying relaxed and building confidence in your ability to handle extended efforts. - Sunday: Rest or Contrast Therapy at enduraLAB
Weekly Question: How do you plan on managing fatigue and recovery during the 48-hour challenge?
Week 6: Taper and Simulation
- Monday: enduraLAB Group Fitness Class or Recovery
Focus on building strength or active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna). - Tuesday: 2×4 Miles Run/Walk
Two sessions of 4 miles each with a 4-hour recovery. - Wednesday: enduraLAB Group Fitness Class or Functional Bodybuilding Track
Focus on full-body strength to help with running stability. - Thursday: 2×4 Miles Run/Walk
Two sessions of 4 miles with a 4-hour recovery. Keep the intensity lower than the peak week. - Friday: Active Recovery
Active recovery (e.g., light cycling, mobility work, cold plunge and/or sauna) to improve flexibility and circulation. - Saturday: 1-2 Hour Easy Run/Walk
A relaxed, easy-paced session for an hour to 90 minutes. Focus on maintaining a consistent pace. - Sunday: Rest or Contrast Therapy at enduraLAB
Weekly Question: What do you need to complete this challenge (i.e. food/fuel, clothing, recovery/mobility tools, gear, endurance-specific first aid, sleep surface, etc.)
General Guidelines for Training:
- Intensity: Focus on maintaining a consistent pace that allows you to complete each session without burning out. Gradually work on improving your pacing.
- Hydration and Nutrition: Stay on top of hydration throughout all sessions and practice fueling strategies during your longer runs.
- Recovery: Ensure you’re getting adequate rest between sessions, especially after the longer or more intense days.
- Mindset: Start mentally preparing for the 48-hour challenge. In the final two weeks, focus on staying calm and confident about the recurring nature of the effort.
We hope you will join us on this epic challenge! Register today!
