Day 29

RUN

• Time: 1h 00m

• OPTIONAL
• Endurance
• 60
• Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.

Day 30

RUN

• 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.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  Bent-Arm Pulldown
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 31

RUN

• 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.

Day 32

RUN

• 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.

Day 33

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 34

RUN

• 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.

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  Bent-Arm Pulldown
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 35

RUN

• Time: 2h 00m

• Run Base
• Endurance
• 120
• Run 2:00 very easy - don't worry about HR or pace - just run easy.