120 minutes focusing on:
1. HR less than 140
2. Cadence at 85-90
Add a 1 Minute Hard Effort on every 15th Minute, excluding the 2hr mark.
300 Warm up
4x100 fist, Pull, Kick Banded, Fist
Main Set, Hard to Very Hard effort, do NOT rest more than Rx'd:
4x75 on 10s rest
4x100 on 10s Rest
4x125 on 15s Rest
4x150 on 15s Rest
3x100 Fist, Pull, Fist
200 cool down
40 Minutes nice and easy at a cadence of >85
15 Minute Moderate effort
5 Minute Transitional Cool Down
30 Minutes, start slow and gradually get faster throughout. You can take this as easy or as hard as you want. But do not go slower with time, go faster and faster with time.
15 minutes easy running.
stop here and do some leg swings, squats, and calf raises. 3 rounds of 15 each.
30 minutes of easy running with 30 second surges every 3rd minute.
5 Minutes at 30s-60s faster than race pace
5 Minute walking cool down
200 Warm up
10x50 [Fist, Pull with Paddles, Kick with Bands]
Main Set, 4 rounds, all on 15 seconds rest:
2x100 Moderate to Hard Effort
4x50 Faster than the 100 pace
4x25 All out sprint
2x100 [Pull, Fist]
100 cool down
60 minutes nice and easy. Focus on improving your form and enjoy the nice easy miles. No surges or pick ups.