• Week 1
    Print Week

    • Day 73

    RUN
    • Time: 20m
    • Run Endurance
    • Aerobic Endurance
    • 20
    • 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: 1300.00 yards
    • Long Rep Swim
    • Endurance
    • 45
    • 1300
    • WU: 200 warm up. 8 x 25 on 15 sec rest.
    • MS: 4x200 yd with 1:00 rest.
    • CD: 100