- Time: 1h 00m
- Run Base
- Strength
- 60
- Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 30m
- Run Base
- Endurance
- 30
- 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: 1h 25m
- Mile Repeats
- Pace
- 85
- 10-15' wu and cd. 7x1 mile @ Marathon pace less 20-30 seconds per mile. If the goal is 7:30 per mile for the marathon, the pace should be 7:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 7x7:00.
- Time: 2h 00m
- Run Base
- Endurance
- 120
- Run 2:00 very easy - don't worry about HR or pace - just run easy.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 40m
- Run Speed
- Speed/Efficiency
- 40
- 10' wu. 10' cd. 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast. Stretch when done and add in Core 1, 2 or 3.
Day 78
Day 79
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 80
![](/img/tot03.png)
RUN
Day 81
![](/img/tot03.png)
RUN
Day 82
![](/img/tot02.png)
BIKE
Comments and Definitions
Day Off!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 83
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 84
![](/img/tot03.png)
RUN
Rest Day!