- Time: 40m
- Raise LT
- Race Specific
- 4010 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 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- 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
- 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: 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 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 2h 00m
- Run Base
- Endurance
- 120
- Run 2:00 very easy - don't worry about HR or pace - just run easy.
Day 99
Day 100
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 101
![](/img/tot03.png)
RUN
Day 102
![](/img/tot03.png)
RUN
Day 103
![](/img/tot02.png)
BIKE
Comments and Definitions
Day Off!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 104
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 105
![](/img/tot03.png)
RUN
Rest Day!