- Time: 55m
- Raise LT
- Race Specific
- 55
- WU: 10'
- MS: 6x5' at LT w/1' recovery.
- CD: 10'
- Time: 1h 30m
- Run Base
- Endurance
- 90
- Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.
- 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.
- Time: 40m
- Run Speed
- Speed/Efficiency
- 40
- WU: 10'
- MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out - with FULL recovery, these are meant to be very fast.
- CD: 10'
- Stretch when done and add in Core 1, 2 or 3.
Day 127
Day 128
RUN
Day 129
BIKE
Comments and Definitions
Off Day!
SWIM
RUN
Day 130
RUN
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 131
BIKE
Comments and Definitions
Day Off!
SWIM
RUN
Day 132
RUN
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 133
RUN
Rest Day!