• Week 1
    Print Week

    • Day 18

    BIKE
    • Time: 50m
    • WU: 15'
    • MS: 5x3' w/ 1' RI:
    • #1 End at low Zone 3
    • #2 End at middle Zone 3
    • #3 End at upper Zone 3
    • #4 End at lower Zone 4
    • #5 Build to Zone 4 in first 45s and hold.
    • CD: 15'
    RUN
    • Time: 1h 30m
    • Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at 10k race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.