Day 100

RUN

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