Day 22

RUN

• Time: 1h 00m

• OPTIONAL
• Endurance
• 60
• Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.

Day 23

RUN

• Time: 1h 20m

• Run Base
• Strength
• 80
• Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  Bent-Arm Pulldown
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 24

RUN

• Time: 45m

• Run Base
• Endurance
• 45
• 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 25

RUN

• Time: 50m

• Run Base
• Endurance
• 50
• 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 26

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 27

RUN

• Time: 40m

• Run Speed
• Speed/Efficiency
• 40
• 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.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  Bent-Arm Pulldown
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 28

RUN

• Time: 1h 45m

• Run Base
• Endurance
• 105
• 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.