WU: 300. Then 10x50 on 15" rest.
MS: 10x (25-RPE8, 75-RPE7 on 20" rest)
Start in big ring, easiest gear. Spend 30' gradually working your way to hardest gear. Leaving it in big ring, hardest gear, do 10' TT. Go into the small ring, middle gear for 5' spinning smoothly. 4 x (3' stand with maximum resistance, 2' easy spin, 2' stand with medium resistance, 3' medium spin). Cool down with easy 5' spin.
Run on a flat course or treadmill.
WU: 15' Z1
MS: Then 3x25' at Z2 (about 20 bpm below LT), with an easy 5' Z1 in between and then
CD: 10' Z1.
MS: 25x1' seated Big Gear - with 1' recovery.
MS: 5x5' at LT w/3' recovery.
WU: 400 Warmup
MS: 12x50 on 1:30 ez/FAST
12x25 on 1:00
MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
Easy run warmup for 15-20' - Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run. Sample Workout:
1. High knees
2. Butt kicks
4. Karaoke/grapvines 1-2x each direction for 50-60yards
5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.