- Time: 1h 00m
- OPTIONAL
- Endurance
- 60
- Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.
- Time: 1h 00m
- Speed
- Strength
- 60
- 10' WU. Then 40' tempo run at LT or 10k could be substituted. 10' cd. WU includes 4x20" strides. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- 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 1, 2 or 3.
- Time: 1h 20m
- Run Base
- Strength
- 80
- Run 80' 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
- 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 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 2h 55m
- Run Base
- Endurance
- 175
- Run 2:55. First 30' are Z1 - then run race pace for 60' - mid Z2 - then Z1 for 5', then 60' again at mid Z2, then 10 Z3, and then cool down very easy.
Day 92
![](/img/tot03.png)
RUN
Day 93
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 94
![](/img/tot03.png)
RUN
Day 95
![](/img/tot03.png)
RUN
Day 96
![](/img/tot02.png)
BIKE
Comments and Definitions
Day Off!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 97
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 98
![](/img/tot03.png)
RUN