- 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
- Run 40' - Warm up for at least 10' before the first stride. 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 a short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 15m
- 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 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.
- Time: 1h 05m
- Distance: 3250.00 yards
- WU: 400
- MS:
- 6x75 on 20" rest - moderate pace.
- 12x100 on 10" rest.
- 200 easy.
- 8x100 on 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: 20m
- Time: 30m
- 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: 50m
- 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: 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: 20m
- Time: 45m
- 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.
- Time: 50m
- Time: 1h 15m
- Run 75-90' on a flat course or treadmill. Keep HR in Zone 1-2, except for middle section where you run 4 x (2' at 5K pace, 2' at marathon goal pace).
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- This run can be from 75-90' long depending on fitness level.
- 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.
Day 36
Day 37
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Kenyan and 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.
Day 38
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.
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 39
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. 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.
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 40
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.
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 41
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. Pretty 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.