35 Minute Base Run
Main: 35 minute continuous run. RPE (Rate of perceived effort) should be about a 5 out of 10.
Once you are complete with the 30 minute run, complete 4x20 second strides. Recovery should be a walk back to the start of the stride.
Today is the day you're going to suffer for 20 minutes! a 20 minute best effort for 20 minutes to determine your threshold.
30 Minute Run-
Focus on a quick cadence/turnover but don't force the pace. Let your body dictate and allow the pace to come naturally.
4x50 Kick 25/ swim 25 @ 10 SR
1500 swim (continuous)
4x50 build to sprint @ 15 SR
50 Minute Z2
Shake out the legs. Keep the effort very light.
6-8 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.
7x4 minute Over/Under segments that will vary from 85% FTP to 125% thought out the 4 minute interval. The 85% effort will offer enough recovery before the next 125% effort. Stay Focused!
8x25 Kick On Back @ 10 SR
4x200 Moderate pace @ 45 SR
4x50 Hard! @ 30 SR
8x25 Drill of Choice @ 10SR
300 pull w/ gear