Warm up at least 20 min.
Include 4 x 2 min. very hard (3K effort, zone 5a) up a gradual incline (4%). Jog/walk recover back down the hill.
Endurance Swim or Bike
Run in zones 1-2 for 20 minutes
4 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps.
zones 1-2 for remainder of time
Run in zones 1 - 2.
Saturdays are crosstraining for you triathletes. Go for a bike ride (feel free to ride longer), or if you are primarily a runner, put in some easy miles.
Within an easy long run (zones 1-2), insert 4 - 6 x 20 second accelerations.
10 minutes building pace
Time trial: This is a 30 minute time trial, as fast a pace as you can hold for the entire 30 minutes. Ten minutes into the time trial, you will hit your lap button. At the end of the thirty minutes you will give the coach your average heart rate for the second lap (last 20 minutes), and your average pace (if you have a GPS) for the entire run.
If you don't have a heart rate monitor, or you don't feel you have the fitness to run hard for 30 minutes steady, you have the option of doing a timed 1 mile run.