Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
WU: 100 drill, 50 kick, 100 drill, 50 kick.
MS: 3 x 500 at T-pace (45”).
CD: 100 drill. 50 kick easy. 300 swim good form.
WU: Warm up 20-30 minutes.
MS: Then ride 2 hours steady at 15-20bpm BELOW LT. Observe heart rate at this effort. What was your average HR for the steady state portion?
MS: 6' hard (95% of LT), 2' easy (zone 2). Do this 7x.
WU: 300 & 6x50 on 10" rest.
MS: 20x100 on 20" rest
ALSO: Core #1, 2, and 3
Stretch in between sets as well.
WU: Warm up for at least 10' before the first stride.
MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take a short rest and repeat.
CD: Cool-down with at least 5' easy jog (Zone 1).
BRICK (see run)
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick.
2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.
WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
MS: 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.
CD: Then swim easy, 100 cool down.
Stay with a smooth pedaling stroke and keep your HR aerobic!
Run 105' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.