10 min warm up 6 x 2 mins hard with 1 min recovery spins 10 min cool down
100 yd easy 20 sec rest. Repeat x2
50 Kick board (20 sec rest)
150 easy (20 sec rest)
Cool down 100 easy
Warm up 4 x 400 at 5K pace with 200 recovery 1 mile cool down (round to nearest mile) It is not necessary to do this workout on a track, but it is preferred
Today is all about easy-consistent efforts and time "on the saddle". Don't worry about speed today. Focus on a 4/10 effort, keep it consistent, spin smooth circles in an easy gear. Aim for a cadence of 90 or more.
Easy ride of 50 minutes with 3 minutes race effort push at end.
Continue with brick run immediately after bike. Run for 10 minutes at easy controlled effort.
Long runs are meant to build your running base and for time on your feet. Nothing fancy or fast here. Keep effort easy, RPE 4/10, or less than 80 percent max HR.
Easy run for 30 minutes. These base runs should be zone 2, RPE of 4/10, or below 80 percent max HR. Focus on form and quick-light feet.