- Time: 1h 00m
- Speed
- Strength
- 60
- 10' WU. Then 40' tempo run at LT or 10k could be substituted. 10' cd. WU includes 4x20" strides. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 1h 05m
- Mile Repeats
- Pace
- 65
- 10-15' wu and cd. 5x1 mile @ Marathon pace less 20-30 seconds per mile. If the goal is 7:30 per mile for the marathon, the pace should be 7:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 5x7:00.
- Time: 40m
- Run Speed
- Speed/Efficiency
- 40
- 10' wu. 10' cd. 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 1h 45m
- Run Base
- Endurance
- 105
- Run 1:45 very easy - don't worry about HR or pace - just run easy.
Day 57
Day 58
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 59
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 60
![](/img/tot03.png)
RUN
Day 61
![](/img/tot02.png)
BIKE
Comments and Definitions
Day Off!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 62
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 63
![](/img/tot03.png)
RUN
Rest Day!