• Week 1
    Print Week

    • Day 78

    RUN
    • Time: 25m
    • Run Speed
    • Speed/Efficiency
    • 25
    • 25' 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.
    SWIM
    • Time: 45m
    • Distance: 1000.00 yards
    • Mixed Swim
    • Easy
    • 45
    • 1000
    • WU: Swim 4 laps (200 yds) warm up.
    • MS: The next set will be 6 x 50 on 30" rest. This means 50 yards sprint, 6x, each time with 30 seconds rest when you finish.
    • Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
    • CD: Swim 100 yards easy cool down.

    Day 79

    BIKE
    • Time: 40m
    • Bike Base
    • Endurance
    • 40
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. Then you are going to put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence - do this 2 x 10' - you can recover for 5' between 10' hard efforts. Once you have finished that, go back to spinning easier. Keep HR in Zone 1-2.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0

    Day 80

    RUN
    • Time: 50m
    • Run Hill Repeats
    • Strength
    • 50
    • WU: 15'
    • MS: Then run 4x2' up a hill. HR on the uphills can hit low Z4/RPE 8. Keep HR in Zone 1-2 otherwise. This can be done on a treadmill, outside hill, or Stair Master.
    • CD: After you are done get 15' cd. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 45m
    • Distance: 1250.00 yards
    • Long Rep Swim
    • Endurance
    • 45
    • 1250
    • WU: 200 warm up (wu). 8 x 25 on 15 sec rest.
    • MS: 3x250 yd with 1:00 rest.
    • CD: 100

    Day 81

    BIKE
    • Time: 20m
    • Bike Base
    • Endurance
    • 20
    • Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

    Day 82

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • 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.
    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.

    SWIM
    • Time: 45m
    • Distance: 1200.00 yards
    • Pacing
    • LT
    • 45
    • 1200
    • WU: 200 swim then 4x50 on 15" rest.
    • MS: 7x100 @T-pace - 5". Your rest is 30".
    • CD: 100 easy.

    Day 83

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 84

          BIKE
          • Time: 45m
          • Bike Strength
          • Strength
          • 45
          • 45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.