• Week 1
    Print Week

    • Day 71

    RUN
    • Time: 30m
    • OPTIONAL
    • Endurance
    • 30
    • Run very easy or cross train for 1 hour - bike or swim is ok.

    Day 72

    RUN
    • Time: 1h 20m
    • Run Hill Repeats
    • Strength
    • 80
    • WU: 15'
    • MS: Then run 12x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    • CD: 15'
    • 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 73

    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 74

    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.

    Day 75

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 76

          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 training.
          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.

          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
          Comments and Definitions

          Period AA
          Sets 2-3
          Reps 15-20
          Speed Slow
          Recovery 1-1.5'
          Time 45

          Day 77

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