#6 Nine Weeks Out

Nine weeks out folks. This'll be a cycling week, so focus your volume on cycling and dial back the run 20%.

Monday: easy recovery on the treadmill for 2-3 miles; afternoon ride
Tuesday: intervals running 6-8x800 on the grass or soft track do one more if you feel you can one less if you can't; easy ride
Wed: 1 hour running-easy fartlek and do some strides; easy morning ride
Thurs: easy morning treadmill 2-3 miles; bike intervals-repeat climbs or race sprints
Fri: morning easy ride; easy run and add a few leg speed drills
Sat: long ride with 15 minute brick
Sun: long run-90 minutes+

Weekend workouts can be swapped depending on your preference.
Cycling sprints should be done at full speed and you must rest 5 minutes between intervals. It is important to feel like you gave it all these next 3 weeks. It only takes about 4 weeks to maximize the anaerobic capacity. Spend at least one day in TT position. This isn't an issue for most of you, but it is for me. Email me with questions. At ease.

#5 Weekend Workouts

Guys, this weekend you will do a long ride and a long run. Add a 15 minute brick to your long ride. It can be as short as 15 minutes. Do it as a tempo if you can, but an easy run will suffice. If you can find a running race, incorporate that into your miles. Regardless, 3 miles of your long run should be at tempo.

#4 Rule Number One-Consistency

Run everyday. A day off or rest day should consist of at least a 15 minute morning run. Do it on a treadmill. If you cloned yourself and you took a rest day once a week while your clone ran everyday, your clone would have 52 more day running in a year and would kick your ass.

#3 Anaerobic Week 1

Recover Monday with an easy morning run. Do minimum of 15-20 min on the treadmill. This is considered a day off. The rest of the week looks like this: Tues-800 repeats/Wed-speed drills/Thursday-1000's and 800's/Friday-speed drills/Sat-race a 5 or 10K/Sun-long ride. Switch the weekend days if you want.

Focus on your weak discipline. I am focusing on riding this week. Mark and KG, you guys are focusing on running.

You WILL do morning or evening 15 minute runs on the treadmill. RECOVER.

#2 Anaerobic Development

10 weeks out, kids, and it's time for acidic blood. We want to again focus on lowering your pH with longer intervals (800's or 1000's) for 3 weeks and then bring it down to 400's and 200's. We'll get to that on another day.

Remember your runs on Tues/Thurs are repetitions. You will follow each rep with two to three min recoveries. Rinse, repeat. You want to really lower that pH, but leave one in the tank. You'll want to substitute in a bike on one of these days.

#1 Why We're Here

Double session. Two times. Run. Ride. Each, each day. 'nuff said.