• Week 1
    Print Week

    • Day 36

    BIKE
      Comments and Definitions

      Rest Day!

      SWIM
        RUN

          Day 37

          RUN
          • Time: 50m
          • Speed
          • Strength
          • 50
          • WU: 10' includes 4x20" strides.
          • MS: Then 30' tempo run at LT or 8k 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
            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 38

          RUN
          • Time: 30m
          • Run Base
          • Endurance
          • 30
          • 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 39

          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 40

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 41

                RUN
                • Time: 20m
                • Run Speed
                • Speed/Efficiency
                • 20
                • 20' run with 6x30" 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.

                Day 42

                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.