MS: Then 4x5' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
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.
RUN
Time: 45m
Run Base
Endurance
45
Run 45' 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.
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.