- Time: 1h 00m
- Speed
- Strength
- 60
- WU: 10' includes 4x20" strides.
- MS: Then 40' tempo run at LT or 10k could be substituted.
- CD: 10'
- Stretch when done and add in Core training.
- 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: 40m
- Run Speed
- Speed/Efficiency
- 40
- WU: 10'
- MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.
- CD: 10'
- Stretch when done and add in Core training.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 1h 10m
- Run Base
- Strength
- 70
- Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
Day 57
Day 58
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 59
![](/img/tot03.png)
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 60
![](/img/tot03.png)
RUN
Day 61
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 62
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 63
![](/img/tot03.png)
RUN
Off Day!