WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS
Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.
'Hills.' On trainer with high resistance setting. Do the following 8-12 times: 30 seconds @ 70-80 rpm, 30 seconds shift up, 30 seconds shift up, 90 seconds recovery). Seated. Heart rate 4-5a zones.
Warm up well about 10 min, then run marathon goal pace for 8 miles or until your HR exceeds 5a zone- 10 beats. run zone 1-2 for the rest of the run
Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.
Fartlek workout with group. 4x (90 on, 60 off, 2:30 on, 90 off, 90 on, 2 min off)
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.