- Time: 1h 00m
- OPTIONAL
- Endurance
- 60
- Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.
- 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.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- 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.
- 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.
- 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.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- 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.
Day 22
![](/img/tot03.png)
RUN
Day 23
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 24
![](/img/tot03.png)
RUN
Day 25
![](/img/tot03.png)
RUN
Day 26
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 27
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 28
![](/img/tot03.png)
RUN