Run Test (3-Mile Time Trial):
• Do this test on a track or other measured course
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed. End
where you will start your time trial.
• Clear your watch and heart-rate monitor (as applicable to you) and run
three miles as fast as you can. To do this well, you need to really keep
your pacing even and not go too hard/fast too soon. Again, you want to
cover the three miles as quickly as possible, not go real fast and then slow
down. Note: If your heart-rate monitor does not measure average heart
rate, note your heart rate with one mile to go, with1/2 mile to go, and at the
completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Later on, calculate your average pace by converting your time to
minutes:seconds per mile.
• Later on, calculate your average heart rate, if necessary, by averaging the
three heart rates you noted.
• your can input your pace and heart rate into training peaks to calcite your heart rate and pace zones.
• or oto this link and calculate your heart rate training zones http://trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html

Run 3 mile zone 1-2 drill

WU: 10 minute zone 1-2 include drills from and dynamic stretch
MS: 20 minutes. zone 2-3. During your run add 8X30 second accelerations at any 8 points you are ready to pick up your pace. The goal is to increase your leg turnover. so count your cadence, aim for 20-23 one foot strikes in 30 seconds
CD: 10 minute walk/jog then static stretch
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

More workout PDF in week 2

WU: 5-10 minutes then complete
2 sets of 15-20 reps or 30-60 seconds
-Stability ball wall sits with medicine ball between your legs
-Push up knee tuck with stability ball
-Bosu ball squat press
-Stability ball Ts and Ys.
-Stability ball leg curl
-Row machine or dumbbells
Abs
- Crunches on stability ball with medicine ball
-Lower back extension
-Flutter kicks
-Crunches knee to elbow
-Bicycles
-Reverse crunch

Run 7 mile zone 2 pace or heart rate

Run 5 miles zone 1-2

WU: 5-10 minutes then complete
2 sets of 15-20 reps or 30-60 seconds
-Stability ball wall sits with medicine ball between your legs
-Push up knee tuck with stability ball
-Bosu ball squat press
-Stability ball Ts and Ys.
-Stability ball leg curl
-Row machine or dumbbells
-Tricep dills
- Crunches on stability ball with medicine ball
-Lower back extension
-Flutter kicks
-Crunches knee to elbow
-Bicycles
-Reverse crunch