- 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
RUN
Day 72
RUN
Strength
Day 73
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
RUN
Day 75
BIKE
Comments and Definitions
Off Day!
SWIM
RUN
Day 76
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.
Strength
Comments and Definitions
Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
Time 45
Day 77
RUN