Week 1
Print Week

Day 1

RUN

Time: 1h 00m

OPTIONAL
Endurance
60
Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.

Strength

Time: 45m

Day 2

RUN

Time: 40m

Speed
Strength
40
10' WU. Then 20' tempo run at LT or 5k could be substituted. 10' cd. WU includes 4x20" strides. 10' CD. Stretch when done and add in Core 1, 2 or 3.

Strength

Time: 45m

Exercise
Sets
Min reps
Max reps
LEGS
2 Leg Squats
2
12
15
BACK
Bent-Arm Pulldown
2
12
15
LEGS
Leg Press
2
12
15
BACK
Seated row
2
12
15
LEGS
Leg Extensions
2
12
15
LEGS
Hamstring curl
2
12
15
CORE
Core #1
2
0
0

Day 3

RUN

Time: 30m

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Day 4

RUN

Time: 50m

Run Base
Endurance
50
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Day 5

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 6

RUN

Time: 30m

Run Speed
Speed/Efficiency
30
30' run with 8x30" 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.

Strength

Time: 45m

Exercise
Sets
Min reps
Max reps
LEGS
2 Leg Squats
2
12
15
BACK
Bent-Arm Pulldown
2
12
15
LEGS
Leg Press
2
12
15
BACK
Seated row
2
12
15
LEGS
Leg Extensions
2
12
15
LEGS
Hamstring curl
2
12
15
CORE
Core #2
2
0
0

Day 7

RUN

Time: 1h 30m

Run Base
Endurance
90
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.