- Time: 35m
- Run Speed
- Speed/Efficiency
- 35
- WU 10'
- MS: 4x2' minute sprint, with 2' recovery.
- CD: 10'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Run Speed
- Speed/Efficiency
- 30
- 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.
- 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.
- Race Day
- 1/2M Race
- 10-15' wu and cd. 1/2 Marathon race. Break the race into 3 parts. First 5 miles are moderate effort, next 5 miles are up a notch on the effort level, and the last 5k are hard.
Day 134
Day 135
RUN
Day 136
BIKE
Comments and Definitions
Off Day!
SWIM
RUN
Day 137
RUN
Day 138
BIKE
Comments and Definitions
Off Day!
SWIM
RUN
Day 139
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 140
RUN
Rest Day!