- Time: 1h 00m
- OPTIONAL
- Endurance
- 60
- Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.
- Time: 1h 15m
- Run Hill Repeats
- Strength
- 75
- 15' wu. Then run 10x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. 15' cd. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- 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.
- Time: 55m
- Mile Repeats
- Pace
- 55
- 10-15' wu and cd. 4x1 mile @ Marathon pace less 20-30 seconds per mile. If the goal is 7:30 per mile for the marathon, the pace should be 7:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 4x7:00.
- 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 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 2h 10m
- Run Base
- Endurance
- 130
- Run 2:10 very easy - don't worry about HR or pace - just run easy.
Day 50
![](/img/tot03.png)
RUN
Day 51
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 52
![](/img/tot03.png)
RUN
Day 53
![](/img/tot03.png)
RUN
Day 54
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 55
![](/img/tot03.png)
RUN
![](/img/tot05.png)
Strength
Day 56
![](/img/tot03.png)
RUN