Warm up 10 min. build from easy 60 rpms (in aero) in large ring for 5 min. 70 for 5 min., 80 for 5 min., 90 for 5 min. back down to 80, 70, 60 for 5 min. each. 10 min. cool down Z1. Keep HR below top end of Z3 at all times, you may have to use an easy cog to stay below Z3, but stay in big ring.
Comments and Definitions
Pretty 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.
RUN
Time: 40m
Run Base
Endurance
40
Run 40' 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.
Pretty 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.