- Time: 30m
- OPTIONAL
- Endurance
- 30
- Run very easy or cross train for 1 hour - bike or swim is ok.
- Time: 50m
- Run Hill Repeats
- Strength
- 50
- WU: 15'
- MS: Then run 4x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- 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: 45m
- Run Base
- Endurance
- 45
- Run 45': - 15' Z1, 15' Z2, 10' Z3, 5' Z1.
- Time: 35m
- Run Speed
- Speed/Efficiency
- 35
- WU: 5'
- MS:
- 4x30" sprint - with 1' recovery, then
- 4x1' sprints - with 2' recovery and then
- 4x30" sprint again with 1' recovery.
- CD: 5'
- 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 30m
- Run Base
- Endurance
- 90
- 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 29
![](/img/tot03.png)
RUN
Day 30
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 31
![](/img/tot03.png)
RUN
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.
Day 32
![](/img/tot03.png)
RUN
Day 33
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 34
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 35
![](/img/tot03.png)
RUN
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.