- Time: 30m
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
- CD: 10'
- Time: 40m
- WU: Warm up for at least 10' before the first stride.
- MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
- CD: Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 05m
- Distance: 3250.00 yards
- WU: 400
- MS:
- 6x75 on 20" rest - moderate pace.
- 12x100 on 10" rest.
- 200 easy.
- 8x100 30" rest. The 100 is swum as follows:
- - 1st 25 is drill
- - 2nd 25 is kick (no board)
- - 3rd 25 is swim
- - 4th 25 is sprint
- CD: 200
- Time: 50m
- Time: 1h 10m
- WU: 10'
- MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
- CD: 10'
- Time: 1h 00m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 1h 00m
- Easy spin for 60' in small chain ring.
- Time: 1h 15m
- Distance: 4000.00 yards
- WU: 400 swim
- MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
- CD: 100 easy non-free
- Time: 3h 00m
- Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3.
- Time: 45m
- Distance: 2500.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Time: 2h 00m
- 2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 1h 30m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 3x20' of running at 20 beats below LT from most recent 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.
- Time: 50m
Day 36
![](/img/tot02.png)
![](/img/tot03.png)
Day 37
![](/img/tot01.png)
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
![](/img/tot05.png)
Depending on where you are in your off-season training, this is your weight training day. 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.
Day 38
![](/img/tot02.png)
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.
![](/img/tot03.png)
![](/img/tot05.png)
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.
Day 39
![](/img/tot02.png)
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
![](/img/tot01.png)
Day 40
Day 41
![](/img/tot02.png)
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
![](/img/tot01.png)
Day 42
![](/img/tot02.png)
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.
![](/img/tot03.png)
![](/img/tot05.png)
Depending on where you are in your off-season training, this is your weight training day. 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.