Bike Base
Endurance
45
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

Run Speed
Speed/Efficiency
20
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Easy Swim
Easy
45
1600
Swim 4 laps (8 lengths), and take a 1 minute break. Do this 7 more times for a total of 1600 yards.

Bike Base
Endurance
45
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. Then for the next 15' sit back on the saddle, put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence. Once you have finished that, go back to spinning easier. Keep HR in Zone 1-2.

Run Base
Endurance
15
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient.

Swim TT
Assess Fitness
45
1000
WU: 200 warm up and then 4 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time. Take your time and divide by 5 - this is your T-Pace.
CD: 100

Bike Base
Endurance
30
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
Time 75

Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient.

Pacing
LT
45
1000
WU: 200 swim then 4x50 on 15" rest.
MS: 5x100 @T-pace - 5". Your rest is 30".
CD: 100 easy.