Best for an endurance athlete who has at least 5 yrs of consistent base training. In addition the athlete should have a solid history of sound biomechanics and free from injury before beginning.
yoga or flexibilty work
Easy zn 1 run
BT: Long run, tempo finish. The first part of this run is a long warm-up at heart rate 1-2 zones. The last 30 minutes is in heart rate 3 zone, steady. Relax! What was your tempo (3-zone) pace?
Easy spin with a high cadence 92-98rpms
BT: Long run, tempo finish. The first part of this run is a warm-up at heart rate zones 1-2. The last 5-8 miles (8-13km) are at next A-priority race goal pace. Walk 5 minutes for cool down. What was your goal-pace heart rate?