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.
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.
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
SWIM
Time: 1h 15m
Distance: 4000.00 yards
WU: 400 swim
MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
CD: 100 easy non-free
Strength
Time: 20m
Comments and Definitions
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.
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. T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
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.