• Week 1
    Print Week

    • Day 60

    RUN
    • Time: 1h 15m
    • Run Base
    • Endurance
    • 75
    • Run 1:15 hours on a flat to rolling course. Keep HR in Zone 1-2 for :45. The last 30' are at race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.
    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.

    SWIM
    • Time: 1h 00m
    • Distance: 2600.00 yards
    • Speed
    • Race Start Speed
    • 60
    • 2600
    • MS:
    • 4x200 no warm up on 0:30 rest
    • 500 at race pace.
    • Rest 1' then 6x200 at race pace with 0:30 rest.
    • CD: 100