• Week 1
    Print Week

    • 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. RPE should be light - 5/6 out of 10.
    SWIM
    • Time: 45m
    • Distance: 1000.00 yards
    • Swim TT
    • Assess Fitness
    • 45
    • 1000
    • WU: 200 warm up (wu). 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