• Week 1
    Print Week

    • Day 1

    RUN
    • Time: 1h 00m
    • OPTIONAL
    • Endurance
    • 60
    • Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.

    Day 2

    RUN
    • Time: 40m
    • Speed
    • Strength
    • 40
    • WU: 10', includes 4x20" strides.
    • MS: Then 20' tempo run at LT or 5k could be substituted.
    • CD: 10'
    • Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 3

    RUN
    • 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.
    Comments and Definitions

    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.

    Day 4

    RUN
    • Time: 50m
    • Run Base
    • Endurance
    • 50
    • 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.
    Comments and Definitions

    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.

    Day 5

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 6

          RUN
          • Time: 25m
          • Speed/Efficiency
          • 25
          • 25' run with 4x30" 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.
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            2
            12
            15
          • BACK
            Bent-Arm Pulldown
            2
            12
            15
          • LEGS
            Leg Press
            2
            12
            15
          • BACK
            Seated row
            2
            12
            15
          • LEGS
            Leg Extensions
            2
            12
            15
          • LEGS
            Hamstring curl
            2
            12
            15
          • CORE
            Core #1
            2
            0
            0

          Day 7

          RUN
          • Time: 1h 00m
          • Run Base
          • Endurance
          • 60
          • 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.
          Comments and Definitions

          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.