• Week 1
    Print Week
  • Day 56

    BIKE
    • Time: 1h 30m
    • 90' ride on a flat course. Keep HR in Zone 1-2.
    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.

    RUN
    • Time: 1h 30m
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1.
    • Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    • This run should be between 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.