Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x 20' of running at 20 beats below LT from prior 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 75-90' 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: 3450.00 yards
WU: 400
MS:
4x75 on 20" rest - odds ones have middle 25 yds as drill (1, 3) - the evens have the first/last 25 as drill.
8x200 as follows:
#1, #5 - 150 cruise, 50 FAST!
#2, #6 - 100 cruise, 100 FAST!
#3, #7 - 50 cruise, 150 FAST!
#4, #8 - 200 FAST! These are on 30" rest.
200 easy.
Swim 5x150 on 15" rest. Do these w/paddles.
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.