WU: 6 x 50 easy on 10-20" rest.
MS: 4 x 75 moderate on 20" rest
4 x 25 as fast as you can with good form. Rest as needed
CD: 100 cool down
Perform each exercise for 45-60 seconds. Repeat 2x. As you progess work up to 60-90" per exercise. 1. Forearm Plank 2. Bridge with extension--hold bridge position and extend one leg at a time 3. Side plank 4. Bird dog 5. Flutter kicks
Easy run. This should be done at a casual, conversational pace. Do NOT exceed z2.
Warmup for 10' nice and easy. Then ride 20' at a steady pace. Perform at least four 15" acceleration bursts to race pace. Cool down for 5'
WU: 4 x 50 warm up with rest as needed
MS: 4x75 at medium effort (RPE 6) on 20" rest.
4 x 100 easy on 20" rest
Crosstrain today. My favorite crosstraining routine is yoga. I use the Yogamazing podcasts from Itunes. They are 20 minutes and involved a great deal of stretching. Other activities include pilates or strength training. If you are feeling really rundown for the week, then skip this exercise. If not, try to incorporate movement of some sort followed by stretching.
Steady pace for an hour