• Week 1
    Print Week

    • Day 72

    RUN
    • Time: 50m
    • Raise LT
    • Race Specific
    • 50
    • 10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.
    • Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
    • After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 50m
    • Distance: 1750.00 yards
    • Pacing
    • Speed
    • 50
    • 1750
    • WU: 300
    • MS:
    • 5x50 (sprint 1st 25) - on 20" rest.
    • 4x:
    • - 2x50 Z3 (15" rest)
    • - 1x100 Z3 (60" rest)
    • - sprint a 50 Z5 (15" rest)
    • CD: 200