Run 30 minutes with heart rate in zone 1-2/easy to moderate effort. Continually check form. Quick cadence.
Bike 1 hour. Ride primarily at 1-2 zones/easy to moderate effort on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
///See my supporting documents for more explanation on how to use a heart rate monitor OR perceived effort to guide your intensity throughout this plan.
Run 40 minutes. Heart rate in zones 1-2/easy to moderate effort on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.
Immediately after your bike run 20 minutes in zone 1-2/easy to moderate effort. Continually check form. Quick cadence.
Ride 90 minutes in 1-2 zone (easy to moderate effort). Comfortably high rpm.
Run 1:00 to 1:15. If you have not been doing hour runs then limit today's total time to 1 hour. Your long run duration will build up to a maximum of 1:45 over the first 7 weeks. Run with heart rate in zone 1-2/easy to moderate effort. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.
Ride 1 hour on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones.