• Week 1
    Print Week

    • Day 106

    RUN
    • Time: 30m
    • OPTIONAL
    • Endurance
    • 30
    • Run hour very easy or cross train for 1 hour -bike or swim is ok.

    Day 107

    RUN
    • Time: 1h 00m
    • Raise LT
    • Race Specific
    • 60
    • WU: 10'
    • MS: 5x5' at LT w/3' recovery.
    • CD: 10'
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 108

    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.
    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
    • 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.
    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
          • 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.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            3
            15
            20
          • BACK
            Bent-Arm Pulldown
            3
            15
            20
          • LEGS
            Leg Press
            3
            15
            20
          • BACK
            Seated row
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • LEGS
            Hamstring curl
            3
            15
            20
          • CORE
            Core #2
            2
            0
            0

          Day 112

          RUN
          • 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'