- 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
RUN
Day 30
RUN
Strength
Day 31
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
RUN
Day 33
BIKE
Comments and Definitions
Off Day!
SWIM
RUN
Day 34
RUN
Strength
Day 35
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.