• Week 1
    Print Week

    • Day 57

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 58

          RUN
          • Time: 1h 00m
          • Speed
          • Strength
          • 60
          • WU: 10' includes 4x20" strides.
          • MS: Then 40' tempo run at LT or 10k could be substituted.
          • CD: 10'
          • 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 59

          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 60

          RUN
          • Time: 45m
          • Run Base
          • Endurance
          • 45
          • Run 45': - 15' Z1, 15' Z2, 10' Z3, 5' Z1.

          Day 61

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 62

                RUN
                • 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 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 63

                RUN
                • Time: 1h 10m
                • Run Base
                • Strength
                • 70
                • Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.