- Time: 40m
- Run Speed
- Speed/Efficiency
- 40
- 10' wu. 5' cd. 4x2 minute sprint, with 2' recovery. Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Run Speed
- Speed/Efficiency
- 85
- 10' wu. 10' cd. 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. 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
- Marathon
- 5' wu and cd. Marathon race. Break the race into 3 parts. First 10 miles are moderate effort, next 10 miles are up a notch on the effort level, and the last 10k are hard. Pace yourself, and think nutrition!! Especially when you are done.
Day 134
Day 135
![](/img/tot03.png)
RUN
Day 136
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 137
![](/img/tot03.png)
RUN
Day 138
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 139
![](/img/tot03.png)
RUN
Day 140
![](/img/tot03.png)
RUN
Rest Day!