• Week 1
    Print Week

    • Day 134

    BIKE
      Comments and Definitions

      Rest Day!

      SWIM
        RUN

          Day 135

          RUN
          • Time: 40m
          • Run Speed
          • Speed/Efficiency
          • 40
          • 10' wu. 5' cd. 4x2 minute sprint, with 2' recovery. Stretch when done and add in Core 1, 2 or 3.

          Day 136

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 137

                RUN
                • Time: 40m
                • Run Speed
                • Speed/Efficiency
                • 85
                • 10' wu. 10' cd. 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. Stretch when done and add in Core 1, 2 or 3.

                Day 138

                BIKE
                  Comments and Definitions

                  Off Day!

                  SWIM
                    RUN

                      Day 139

                      RUN
                      • 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.

                      Day 140

                      RUN
                        • Race Day
                        • Marathon
                        • 5' wu and cd. Marathon race. Break the race into 3 parts. First 10 miles are moderate effort, next 10 miles are up a notch on the effort level, and the last 10k are hard. Pace yourself, and think nutrition!! Especially when you are done.