- Time: 30m
- OPTIONAL
- Endurance
- 30
- Run very easy or cross train for 1 hour - bike or swim is ok.
- Time: 1h 00m
- Run Hill Repeats
- Strength
- 60
- WU: 15'
- MS: Then run 6x2' up a hill. Recover on the downhills. 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.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Run Base
- Endurance
- 45
- Run 45': - 15' Z1, 15' Z2, 10' Z3, 5' Z1.
- Time: 50m
- Run Base
- Endurance
- 50
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 1h 30m
- Run Base
- Endurance
- 90
- First 30' are Z1,
- Next 30' are Z2,
- Then 15' Z3,
- Finally 15' Z2
Day 43
RUN
Day 44
RUN
Strength
Day 45
RUN
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.
Day 46
RUN
Day 47
BIKE
Comments and Definitions
Off Day!
SWIM
RUN
Day 48
RUN
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.
Strength
Comments and Definitions
Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
Time 45
Day 49
RUN