Before you run: Do some activation for the body. Here's a good list of items. Select a combination of these - and vary them from day to day. Total activation time should be 15 minutes :-)

You are not doing ALL of these exercises - you can pick a mix of 8-12 and do one set of each, or pick fewer and do 2-3 sets of each. As you like :-)

Vary these up!

DYNAMIC STRETCH OPTIONS
Calves: https://www.youtube.com/watch?v=7Zs4hh4cp98

Full range of dynamic stretch motions: https://www.runnersworld.com/health-injuries/a20821629/a-dynamic-stretching-routine/

PLANKS:
- Plank - 30-60 seconds
- Side plank - 30-60 seconds
- Side plan w/ hip lift - 15-20 lifts per side

BRIDGES:
- Bridges (one legged, to really isolate the glute on each side) - 15-20 reps
- Bridges - straight legs on a stability ball - 15-20 reps
- Bridges - bend legs on a stability ball - 15-20 reps

LEG LIFTS:
- Side leg lifts - 10 reps with leg straight up, 10 reps with leg out just slightly (maybe 5 degrees) over the top one with foot inverted toward ground, then 10 more with leg out a little bit further than previous set (maybe 10 degrees) foot still inverted toward ground
- Leg circles - you get in position as if you are doing a leg lift. Lift the top leg, then do 5-10 circles of the leg in one direction. Then 5-10 circles in the opposite direction. THese are not huge sweeping arcs :-) - just little circles.

LUNGES
- Static lunges - 15-20 each leg (really focus on the glutes doing the work here) - so you lunge in position, one leg at a time
- Dynamic lunges - 15-20 - you alternate legs each lunge
- Walking lunges - 15-20 lunges, alternating legs, per walk
-Single leg lunges - 10-20 per leg (back leg is propped up on chair or other item. Make sure that item is STABLE!!)


SQUATS
- Lateral squats - w/ band, 15-20 reps to each side (so when you squat, you step to the left or right instead of just going straight down)
- Single leg squats (you can hold something for balance if you need to maintain form) - 10-20 reps per leg (or less if you need to maintain form!)
- Walking side squats (also sometimes called "monster walk" - 10-20 squats per side per walk


OTHER GOOD ACTIVATORS:
- alternate superman - 15-20 reps per leg
- clamshells - w/ band - 15-20 reps per leg
- Single leg deadlift - 10-20 reps per leg
- Calf raises - 10-20 reps (toes straight, toes inverted, toes everted)

Run easy to steady - as your legs feel, but don't exceed steady. Anywhere in the range below is good. :-)

WARM
10 min easy
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MAIN
SLD (single leg drill) 10 x
- 30 seconds left leg
- 30 seconds right leg
- 1:00 both legs

10 minutes steady spin (RPE 4-5)

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COOL
5 min easy spin
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*The SLD's should be done at recovery/easy intensity. The drills are strictly about pedaling efficiency - not working hard.
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Perform 10 reps of each move to activate your legs and core. Once you're comfortable with this warmup, it shouldn't take more than 5 min.
1. 4-way lunges - Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches. 
https://www.youtube.com/watch?v=7IxNIdwtKGA
2. Good Mornings - Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.
3. Glute Step-Backs (curtsy) - Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.
4. Calf Raises, 3 ways - Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.

WARM UP
Light cardio warm up, such as walk/jog or core work. Dynamic stretches.
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MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort.
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In the final 5 minutes, do 6 x 20 second strides*, with 30 second easy jogs between.

The main purpose for this ride is to work various bike handling skills that will:
- allow you to make the most out of the effort you put into the bike
- improve your safety while riding the bike
- increase your enjoyment and comfort level on the bike
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This ride should be completed outside on a quiet road w/ ample shoulder. If you need to drive yourself and your bike to such a place - then do so. If you need to loop a bike path or similar protected roadway, that works too.
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Effort should be easy to steady - this ride isn't about the effort! It's about the skills.
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Go through the following skills at least 3 times throughout the duration of the ride. Do one set of each drill once, ride for a bit, through through another set of the drills, ride for a bit, go through the drills for a 3rd time, ride for a bit. If you still have time, continue the pattern for the duration.
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SKILL SETS:
1) Ride one handed - first with left hand, then with right hand. Notice differences in which sides feels more stable?
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2) Ride one handed while grabbing your water bottle from the cage and then replacing it. Complete two grab & replace - one with each hand.
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3) Ride one handed while maintaining a straight line (use the white line or something similar in the road). Switch hands.
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4) Place your hands on the top of the headset (off the hoods) and near the center of the headset. Notice the differences in balance required depending upon where you place your hands.

200 easy, 10s rest 2 x 150 done as: 50 swim, 50 kick, 50 swim, 10s rest 2 x 100 easy, 10s rest 2 x 150 done as: 50 easy, 50 steady, 50 mod-hard, 15s rest -- MAIN 3 x 300 time trial, 30s rest - hit lap button for each set so we can get the split time for each 300. --- Go as fast as you can, swimming at an even intensity throughout. Try not to start off too hard and fade. Stay consistent. Stay strong! -- 2 x 200 easy. You can alternate free/back by 50 if you like.