• Week 1
    Print Week

    • Day 35

    RUN
    • Time: 1h 40m
    • Distance: 11.00 miles
    • Breakthrough (BT):
    • WU: Long warm up of 30'.
    • MS: Cruise intervals. On a moderate hill (about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form! After last hill, run 10' on a flat stretch at Z3
    • CD: A nice easy 20' cool down.
    • Total time ~1:30-:1:40 run.