• Week 1
    Print Week

    • Day 4

    BIKE
    • Time: 50m
    • WU: 15'
    • MS: 5x3' w/ 1' RI
    • -#1 End at low Zone 3
    • -#2 End at middle Zone 3
    • -#3 End at upper Zone 3
    • -#4 End at lower Zone 4
    • -#5 Build to Zone 4 in first 45s and hold
    • CD: 15'
    Comments and Definitions

    '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.

    RUN
    • Time: 1h 10m
    • Run 70' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.