- Time: 35m
- Run Speed
- Speed/Efficiency
- 35
- WU 10'
- MS: 4x2' minute sprint, with 2' recovery.
- CD: 10'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Run Speed
- Speed/Efficiency
- 30
- WU: 10'
- MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out - with FULL recovery, these are meant to be very fast.
- CD: 10'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 20m
- Run Base
- Endurance
- 20
- 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.
- Race Day
- 1/2M Race
- 10-15' wu and cd. 1/2 Marathon race. Break the race into 3 parts. First 5 miles are moderate effort, next 5 miles are up a notch on the effort level, and the last 5k are hard.
Day 134
Day 135
![](/img/tot03.png)
RUN
Day 136
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 137
![](/img/tot03.png)
RUN
Day 138
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 139
![](/img/tot03.png)
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 140
![](/img/tot03.png)
RUN
Rest Day!