• Week 1
    Print Week

    • Day 131

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • 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
    • Time: 45m
    • Distance: 1500.00 yards
    • Pacing
    • LT
    • 45
    • 1500
    • WU: 200 swim then 4x50 on 15" rest.
    • MS: 10x100 @T-pace - 5". Your rest is 30".
    • CD: 100 easy.