• Week 1
    Print Week

    • Day 78

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kenyan 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 79

    BIKE
    • Time: 40m
    • Big Gear
    • Power
    • 40
    • WU: 10'
    • MS: 8x1 minute sprint, with 2' recovery.
    • CD: 5'
    SWIM
    • Time: 30m
    • Distance: 1400.00 yards
    • Speed
    • 30
    • 1400
    • WU: 300 & 6x50 on 10" rest.
    • MS: 6x100 on 20" rest.
    • CD: 200

    Day 80

    RUN
    • Time: 20m
    • Run Speed
    • Speed/Efficiency
    • 20
    • 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

    Day 81

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    SWIM
    • Time: 20m
    • Distance: 1000.00 yards
    • Speed
    • 20
    • 1000
    • WU: 300 & 6x50 on 10" rest.
    • MS: 4x100 on 20" rest.
    • CD: 200

    Day 82

    Day 83

    BIKE
    • Time: 20m
    • Pre Race Prep
    • 1/2 IM Prep
    • 20
    • Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.
    RUN
    • Time: 20m
    • Pre Race Prep
    • 1/2 IM Prep
    • 20
    • Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
    SWIM
    • Time: 20m
    • Distance: 1000.00 yards
    • Speed
    • Speed/Taper
    • 20
    • 1000
    • Easy open water swim - throw in 6 x 100 sprints - practice spotting!

    Day 84

    BIKE
      • Race Day
      • 1/2 IM
      • Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first 10 miles out easy, and ease into the ride. By mile 35 you should be in Z3 and maintain that for the final 20+ miles. Remember to eat/drink during the ride.
      RUN
        • Race Day
        • 1/2 IM
        • Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
        SWIM
          • Race Day
          • 1/2 IM Race
          • 2500
          • Warm up for 10' and race a 2k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!