• Week 1
    Print Week

    • Day 64

    RUN
    • Time: 20m
    • Run Speed
    • Speed/Efficiency
    • 20
    • 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 1600.00 yards
    • Easy Swim
    • Easy
    • 45
    • 1600
    • Swim 4 laps (8 lengths), and take a 1 minute break. Do this 7 more times for a total of 1600 yards.

    Day 65

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. Then for the next 15' sit back on the saddle, put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence. Once you have finished that, go back to spinning easier. Keep HR in Zone 1-2.

    Day 66

    RUN
    • Time: 15m
    • Run Base
    • Endurance
    • 15
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient.
    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: 45m
    • Distance: 1000.00 yards
    • Swim TT
    • Assess Fitness
    • 45
    • 1000
    • WU: 200 warm up and then 4 x 50 on 15 sec rest.
    • MS: 500 yd TT (time trial) for time. Take your time and divide by 5 - this is your T-Pace.
    • CD: 100

    Day 67

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 68

    RUN
    • Time: 15m
    • Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient.
    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: 45m
    • Distance: 1000.00 yards
    • Pacing
    • LT
    • 45
    • 1000
    • WU: 200 swim then 4x50 on 15" rest.
    • MS: 5x100 @T-pace - 5". Your rest is 30".
    • CD: 100 easy.

    Day 69

    BIKE
      Comments and Definitions

      Day Off!

      SWIM
        RUN

          Day 70

          BIKE
          • Time: 30m
          • Double brick!
          • Endurance
          • 30
          • Ride 15' - easy - just get the legs going - focus is on nice smooth pedaling. After 15' hop off the bike and hit the 1st run.
          • After the run, you hop back on your bike and spin for another 15' - (5' easy/5' hard/ 5' easy) again - and go right into the 2nd run!
          RUN
          • Time: 20m
          • Run Brick
          • Strength
          • 20
          • First run is 10' every easy - focus on running easy.
          • Hop back on the bike after your first run, and then on your second run - you are going to run 4' easy, 3' hard, 3' easy. Make sure you walk to cool down!