A very easy recovery ride - no higher than the top of Zone 1.
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.
RUN
Time: 1h 00m
Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 4 x (2' slightly over LT/5K pace, 2' very easy).
Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
This run can be from 60-90' long depending on fitness level.
Strength
Time: 30m
Comments and Definitions
Depending on where you are in your off-season training, this is your weight training day.
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.
Depending on where you are in your off-season training, this is your weight training day.