- Time: 30m
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
- CD: 10'
- Time: 45m
- Run on a flat course or treadmill.
- WU: 15'
- MS: 15' @ Zone 2
- CD: 15'
- Time: 1h 10m
- Distance: 3150.00 yards
- WU: 400
- MS:
- 6x50 builds (each one gets faster) on 30" rest.
- 4x(4x100)
- - #1 RI = 20"
- - #2 RI = 15"
- - #3 RI = 10"
- - #4 RI = 5"
- Swim 200 ez.
- 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
- CD: 200
- Time: 50m
- Time: 1h 25m
- WU: 15' warm up - nice smooth spinning.
- MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
- CD: 10' cool down.
- Time: 30m
- OPTIONAL RUN:
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 30m
- 30 minutes to 1 hour - your choice. Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes. Purpose is to loosen your legs after a long run or ride from the day before or even a recent race. If it's nice out, feel free to spin outside, but stay in the small chain ring.
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 300 swim/100 drill
- MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
- CD: 100 easy
- Time: 2h 00m
- 2-3.5 hour ride on a flat course. Keep HR in Zone 1-2. After 30' warm up, you will bring your cadence up to 100 rpms for 30", and do this every 3 minutes (so 30" at 100 rpms, then 2min30sec for recovery) - use the last 10-15' of your ride as cool down.
- Time: 45m
- Distance: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 1h 00m
- A very easy recovery ride - no higher than the top of Zone 1.
- Time: 1h 25m
- Run 75' 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 3 x (3' slightly over LT/5K pace, 3' very easy).
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- This run can be from 75-90' long depending on fitness level.
- Time: 50m
Day 15
![](/img/tot02.png)
![](/img/tot03.png)
Day 16
![](/img/tot01.png)
![](/img/tot05.png)
Day 17
![](/img/tot02.png)
Kenyan 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.
![](/img/tot03.png)
![](/img/tot05.png)
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 18
![](/img/tot02.png)
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
![](/img/tot01.png)
Day 19
Day 20
![](/img/tot02.png)
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
![](/img/tot01.png)
Day 21
![](/img/tot02.png)
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.
![](/img/tot03.png)
![](/img/tot05.png)
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.