• Week 1
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  • Day 21

    BIKE
    • Time: 1h 00m
    • A very easy recovery ride - no higher than the top of Zone 1.
    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: 1h 25m
    • Run 75' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy).
    • Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
    • This run can be from 75-90' long depending on fitness level.
    Strength
    • Time: 50m
    Comments and Definitions

    Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.