- Time: 30m
- OPTIONAL
- Endurance
- 30
- Run very easy or cross train for 1 hour -bike or swim is ok.
- Time: 1h 30m
- Run Hill Repeats
- Strength
- 90
- WU: 15'
- MS: Then run 15x2' 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: 45m
- Run Base
- Endurance
- 45
- Run 45': - 15' Z1, 15' Z2, 10' Z3, 5' Z1.
- 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: 1h 50m
- Run Base
- Endurance
- 110
- First 20' easy - get warmed up.
- Then 30' at Z2, Race Pace - maybe jump on the track for 1.5 miles to see your pace?
- Then 30' at Z3, just be uncomfortable
- Then 15' at Z2, maybe jump on track to pace?
- CD: 15'
Day 85
RUN
Day 86
RUN
Strength
Day 87
BIKE
SWIM
RUN
Day 88
RUN
Day 89
BIKE
Comments and Definitions
Off Day!
SWIM
RUN
Day 90
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 91
RUN