Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 3x15' of running at 20 beats below LT from prior run test. Recovery is 5' in Zone 1.
Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
This run should be between 75-90' long depending on fitness level.
Comments and Definitions
Kenyan 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.
SWIM
Time: 1h 10m
Distance: 3600.00 yards
WU:
500
3x100 on 20" rest - build each 25 to go faster.
3x100 on 25" rest.
MS: 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
Then 200 easy.
6x100 w/paddles on 20" rest. Make each on faster again with #6 being faster then #3.
CD: 200
Strength
Time: 20m
Comments and Definitions
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Kenyan 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.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.