- Time: 30m
- OPTIONAL
- Endurance
- 30
- Run hour very easy or cross train for 1 hour -bike or swim is ok.
- Time: 1h 00m
- Raise LT
- Race Specific
- 60
- WU: 10'
- MS: 5x5' at LT w/3' recovery.
- CD: 10'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- 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.
- Time: 45m
- Run Base
- Endurance
- 45
- 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.
- Time: 25m
- Run Speed
- Speed/Efficiency
- 25
- 25' 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 training.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 2h 15m
- Run Base
- Endurance
- 135
- First 20' easy - get warmed up.
- Then 25' at Z2, Race Pace - maybe jump on the track for 1.5 miles to see your pace?
- Then 25' at Z3, just be uncomfortable
- Then 25' at Z2, maybe jump on track to pace?
- Then 25' at Z3 again
- CD: 15'
Day 106
RUN
Day 107
RUN
Strength
Day 108
RUN
Comments and Definitions
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 109
RUN
Comments and Definitions
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 110
BIKE
Comments and Definitions
Off Day!
SWIM
RUN
Day 111
RUN
Strength
Day 112
RUN