• Week 1
    Print Week

    • Day 120

    BIKE
      Comments and Definitions

      Rest Day!

      SWIM
        RUN

          Day 121

          RUN
          • Time: 50m
          • Raise LT
          • Race Specific
          • 50
          • WU: 10'
          • MS: 5x5' at LT w/1' recovery.
          • CD: 10'
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            3
            15
            20
          • BACK
            Bent-Arm Pulldown
            3
            15
            20
          • LEGS
            Leg Press
            3
            15
            20
          • BACK
            Seated row
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • LEGS
            Hamstring curl
            3
            15
            20
          • CORE
            Core #2
            2
            0
            0

          Day 122

          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 123

          RUN
          • Time: 45m
          • Run Base
          • Endurance
          • 45
          • 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 124

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 125

                RUN
                • Time: 40m
                • Run Speed
                • Speed/Efficiency
                • 40
                • 40' run with 8x30" 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 training.
                Strength
                • Time: 45m
                • Exercise
                  Sets
                  Min reps
                  Max reps
                • LEGS
                  2 Leg Squats
                  3
                  15
                  20
                • BACK
                  Bent-Arm Pulldown
                  3
                  15
                  20
                • LEGS
                  Leg Press
                  3
                  15
                  20
                • BACK
                  Seated row
                  3
                  15
                  20
                • LEGS
                  Leg Extensions
                  3
                  15
                  20
                • LEGS
                  Hamstring curl
                  3
                  15
                  20
                • CORE
                  Core #2
                  2
                  0
                  0

                Day 126

                RUN
                • Time: 2h 00m
                • Run Base
                • Endurance
                • 120
                • Run 2:00 very easy - don't worry about HR or pace - just run easy.