Day 113

RUN

• Time: 1h 00m

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

Day 114

RUN

• Time: 50m

• Raise LT
• Race Specific
• 50
• 10' wu, 10' cd. 4x5' at LT w/3' recovery.

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 115

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 116

RUN

• Time: 1h 25m

• Strength
• 800s
• 85
• 10' wu, 10' cd. You are going to run 10x 800 at the same time as your goal marathon pace. For example, if you want to run a 4:05 marathon, you will run the 800s in 4:05. If you are going to run these without knowing the distance, then run them at LT -5 beats. Your recovery is equal to your work time. 4:05 work time equals 4:05 recovery time.

Day 117

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 118

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.

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 119

RUN

• Time: 3h 10m

• Run Base
• Endurance
• 190
• Run 3:10. First 30' are Z1 - then run race pace for 65' - mid Z2 - then Z1 for 5', then 65' again at mid Z2, then 10 Z3, and then cool down very easy.