- 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 00m
- Run Hill Repeats
- Strength
- 60
- 15' wu. Then run 6x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. 15' cd. 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: 1h 00m
- Run Base
- Endurance
- 60
- 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: 35m
- Run Speed
- Speed/Efficiency
- 35
- 5' wu. 5' cd. 4x30" sprint - with 1' recovery, then 4x1' sprints - with 2' recovery and then 4x30" sprint again with 1' recovery. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 2h 00m
- Run Base
- Endurance
- 120
- Run 2:00 very easy - don't worry about HR or pace - just run easy.
Day 29
![](/img/tot03.png)
RUN
Day 30
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 31
![](/img/tot03.png)
RUN
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