• Week 1
    Print Week

    • Day 85

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

    Day 86

    RUN
    • Time: 1h 30m
    • Run Hill Repeats
    • Strength
    • 90
    • WU: 15'
    • MS: Then run 15x2' 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 87

    BIKE
      SWIM
        RUN

          Day 88

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

          Day 89

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 90

                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 91

                RUN
                • Time: 1h 50m
                • Run Base
                • Endurance
                • 110
                • First 20' easy - get warmed up.
                • Then 30' at Z2, Race Pace - maybe jump on the track for 1.5 miles to see your pace?
                • Then 30' at Z3, just be uncomfortable
                • Then 15' at Z2, maybe jump on track to pace?
                • CD: 15'