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Fat Loss 9 Weeks
9-week structured fat loss plan: 2 gym sessions, 3 treadmill sessions, and 1 active recovery day per week. Sustainable, effective, and science-backed.
9 weeks
Duration
~189 km
Total Running
Fat loss
Goal Time
Week 1 — Kickoff
Weekly Volume: ~21 km treadmill
| Day | Date | Training | Run |
|---|---|---|---|
| Mon | Jun 1 | Full body gym — compound lifts | — km |
| Tue | Jun 2 | Treadmill HIIT 40 min (~6 km) | 6 km |
| Wed | Jun 3 | Active recovery — brisk walk 5 km | 5 km |
| Thu | Jun 4 | Treadmill steady state (~7 km) | 7 km |
| Fri | Jun 5 | Upper/lower gym — strength focus | — km |
| Sat | Jun 6 | Treadmill long effort 50 min (~8 km) | 8 km |
| Sun | Jun 7 | Rest | — km |
Mon · Jun 1
Full body gym — compound lifts
Tue · Jun 2
Treadmill HIIT 40 min (~6 km)
Wed · Jun 3
Active recovery — brisk walk 5 km
Thu · Jun 4
Treadmill steady state (~7 km)
Fri · Jun 5
Upper/lower gym — strength focus
Sat · Jun 6
Treadmill long effort 50 min (~8 km)
Sun · Jun 7
Rest