30
THIRTY
Run fast. Hold strong.
Presented by THIRTY
Endurance 8K
A modern hybrid running challenge: 8 kilometers, pyramid intervals and static holds. Your pace defines your strength test.
8K2026
30
THIRTY
Run fast.
Hold strong.
8K total
A complete pyramid running format.
4 holds
Grip, core, shoulder and carry strength.
30% rule
Hold time is based on your run time.
Progress based
Every athlete gets a personal challenge.
Concept
Inspired by the pyramid
The race rises to a 2K peak, then descends back down. Each running block is paired with a static strength hold.
500m run
Dead hang
1K run
15kg overhead hold
1.5K run
Plank
2K run
Farmer hold 15kg
1.5K run
Plank
1K run
Overhead hold
500m run
Dead hang
The time depends on you
30% of your run time is your holding time.
Example based on an average pace of 5:30/km.
| Run | Run time | Hold time | Hold |
|---|---|---|---|
| 500m | 2:45 | 0:55 | Dead hang |
| 1000m | 5:30 | 1:50 | Overhead 15kg |
| 1500m | 8:15 | 2:45 | Plank |
| 2000m | 11:00 | 3:40 | Farmer hold 15kg |
