BT: Warm-up 10-20 minutes and then start a continuous 30 minute tempo run at a pace of 8:57-9:02/mile (5:53-5:58/km). This is the pace you will run for miles 4-20 in the marathon. Your heart rate should not exceed the 3 zone (go to trainingbible.com and click on Free Resources for details on heart rate zones.) Cool down with slow jogging or walking for a few minutes afterwards and then stretch.

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

BT: Warm-up 10-20 minutes and then start a continuous 30 minute tempo run at a pace of 8:57-9:02/mile (5:53-5:58/km). Cool down with slow jogging or walking for a few minutes afterwards and then stretch.

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.