Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x 15' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1.
Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
This run should be between 60-90' long depending on fitness level.
Comments and Definitions
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.
SWIM
Time: 1h 10m
Distance: 2950.00 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 easy
Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
CD: 200
Strength
Time: 20m
Comments and Definitions
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.
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.
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.