• Week 1
    Print Week

    • Day 56

    BIKE
    • Time: 1h 30m
    • Easy spin for 90' in small chain ring.
    Comments and Definitions

    Kenyan and '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.

    RUN
    • Time: 45m
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      5
      8
    • BACK
      Seated row
      3
      5
      8
    • BACK
      Bent-Arm Pulldown
      3
      5
      8
    • LEGS
      Step Ups
      3
      5
      8
    • LEGS
      Hamstring curl
      3
      5
      8
    • CORE
      Core #1
      0
      0
      0
    • CORE
      Core #2
      0
      0
      0
    Comments and Definitions

    Sets: 3
    Reps: 5-8
    Speed: Moderate
    Recovery: 3'-5'