- Time: 50m
- 50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path.
- Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as your 5k pace.
- You are looking to get in about 45 left foot strikes per 26-28".
- Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Distance: 2200.00 yards
- WU: 500 easy.
- MS: 4 x 100 free/50 kick on back, 10" rest between.
- 4 x 100 kickboard (free/breast kick mix). 10" rest.
- 500 pull easy straight into 200 non-free mix.
- Time: 20m
- Time: 40m
- WU: 5'
- MS: 10x1' sprints - start standing and then sit, with 2' recovery.
- CD: 5'
- Time: 30m
- 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.
- Time: 45m
- Distance: 2000.00 yards
- WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
- MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
- CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling
- Time: 20m
- Time: 55m
- After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 45m
- 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 from 45'-90' long depending on your fitness level.
- Time: 45m
- Distance: 2000.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy
- Time: 20m
Day 1
Day 2
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
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.
Day 3
Day 4
Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back. 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.
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.
Day 5
Day 6
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. 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.
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.
Day 7
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.
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.