• Week 1
    Print Week
  • Day 92

    RUN
    • Time: 1h 00m
    • OPTIONAL
    • Endurance
    • 60
    • Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.

    Day 93

    RUN
    • Time: 1h 00m
    • Speed
    • Strength
    • 60
    • 10' WU. Then 40' tempo run at LT or 10k could be substituted. 10' cd. WU includes 4x20" strides. Stretch when done and add in Core 1, 2 or 3.
    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 94

    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 1, 2 or 3.

    Day 95

    RUN
    • Time: 1h 20m
    • Run Base
    • Strength
    • 80
    • Run 80' 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.

    Day 96

    BIKE
      Comments and Definitions

      Day Off!

      SWIM
        RUN

          Day 97

          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 1, 2 or 3.
          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 98

          RUN
          • Time: 2h 55m
          • Run Base
          • Endurance
          • 175
          • Run 2:55. First 30' are Z1 - then run race pace for 60' - mid Z2 - then Z1 for 5', then 60' again at mid Z2, then 10 Z3, and then cool down very easy.