- Time: 30m
- OPTIONAL
- Endurance
- 30
- Run very easy or cross train for 1 hour - bike or swim is ok.
- Time: 1h 20m
- Run Hill Repeats
- Strength
- 80
- WU: 15'
- MS: Then run 12x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Stretch when done and add in Core training.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- 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: 50m
- Speed
- Strength
- 50
- WU: 10' includes 4x20" strides.
- MS: Then 30' tempo run at LT or 8k could be substituted.
- CD: 10'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Run Base
- Endurance
- 45
- 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 training.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 2h 00m
- Run Base
- Endurance
- 120
- Run 2:00 very easy - don't worry about HR or pace - just run easy.
Day 71
![](/img/tot03.png)
RUN
Day 72
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 73
![](/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 74
![](/img/tot03.png)
RUN
Day 75
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 76
![](/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.
![](/img/tot05.png)
Strength
Comments and Definitions
Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
Time 45
Day 77
![](/img/tot03.png)
RUN