• Week 1
    Print Week

    • Day 99

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 100

          RUN
          • Time: 40m
          • Raise LT
          • Race Specific
          • 40
          • 10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration. Main set is 3 x 5 minutes at LT,
          • #1 should have you ending your 5 minutes at just about mid-Zone 3.
          • #2 should see you finishing right at Zone 4a.
          • #3 should have you finishing right at Z5.
          • Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
          • After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core training.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            3
            15
            20
          • BACK
            Bent-Arm Pulldown
            3
            15
            20
          • LEGS
            Leg Press
            3
            15
            20
          • BACK
            Seated row
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • LEGS
            Hamstring curl
            3
            15
            20
          • CORE
            Core #2
            2
            0
            0

          Day 101

          RUN
          • 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.
          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.

          Day 102

          RUN
          • 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.
          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.

          Day 103

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 104

                RUN
                • Time: 30m
                • Run Speed
                • Speed/Efficiency
                • 30
                • 30' run with 8x30" 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 training.
                Strength
                • Time: 45m
                • Exercise
                  Sets
                  Min reps
                  Max reps
                • LEGS
                  2 Leg Squats
                  3
                  15
                  20
                • BACK
                  Bent-Arm Pulldown
                  3
                  15
                  20
                • LEGS
                  Leg Press
                  3
                  15
                  20
                • BACK
                  Seated row
                  3
                  15
                  20
                • LEGS
                  Leg Extensions
                  3
                  15
                  20
                • LEGS
                  Hamstring curl
                  3
                  15
                  20
                • CORE
                  Core #2
                  2
                  0
                  0

                Day 105

                RUN
                • Time: 1h 00m
                • Run Base
                • Endurance
                • 60
                • 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.
                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.