ENDURANCE 8K
A modern hybrid running challenge: 8 kilometers, pyramid intervals and static holds. Your pace defines your strength test.
8K total
A complete pyramid running format.
5 holds
Grip, core, shoulder, leg and carry strength.
30% rule
Hold time is based on your run time.
Progress based
Every athlete gets a personal challenge.
FORMAT
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 runDead hang
1K run15kg overhead hold
1.5K runPlank
2K runFarmer hold 15kg
1.5K runPlank
1K runWall sit
500m runDead hang
The time depends on you
30% of your run time is your holding time.
| Run | Run time | Hold time | Hold |
|---|---|---|---|
| 500m | 2:30 | 0:45 | Dead hang |
| 1000m | 5:00 | 1:30 | Mixed holds |
| 1500m | 7:30 | 2:15 | Plank |
| 2000m | 10:00 | 3:00 | Farmer hold 15kg |
