Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient.
Comments and Definitions
Kenyan 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.
SWIM
Time: 45m
Distance: 1000.00 yards
Swim TT
Assess Fitness
45
1000
WU: 200 warm up and then 4 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time. Take your time and divide by 5 - this is your T-Pace.
Kenyan 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.