Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' 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: 3700.00 yards
WU: 400
MS:
Swim 800 w/1' rest. Even split the 800.
2*50 drill - on 20" rest.
2*400 Even split - stay the same pace throughout. Rest is 20".
2*50 drill on 20" rest.
4*200 Even Split - make these 10" rest.
2*50 drill on 20" rest.
Swim 200 easy.
4*50 FAST! on 1' rest.
CD: 200 Warm-down
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.