• Week 1
    Print Week
  • Day 55

    BIKE
    • Time: 1h 00m
    • 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
    Comments and Definitions

    Kenyan and 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: 30m
    • OPTIONAL RUN:
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
    • Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    • This run can be 30'-90' long depending on fitness level.
    SWIM
    • Time: 1h 00m
    • Distance: 2000.00 yards
    • WU: 400
    • 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time.
    • CD: 200
    • This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.