• Week 1
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  • Day 11

    BIKE
    • Time: 30m
    • 30 minutes spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.
    Comments and Definitions

    The notation above for tempo runs means for today after warming up you'll do 3 sets. In each set, you'll run 12 minutes at RPE6 then back off for 3 minutes recovery at RPE2.

    RUN
    • Time: 1h 15m
    • 75 minutes tempo
    • wu: 15 minutes RPE 3
    • main: 3 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
    • cd: 15 minutes at RPE 3