• Week 1
    Print Week

    • Day 30

    RUN
    • 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.
    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