Name: Playbook - Patty Pittman - W4/D4 Run
Uploaded: 2023-03-06T22:44:24.552Z
Duration: 30 min
Description: W4/D4 Run

This is taper week so volume is low but we still hold onto some intensity in the workouts. This reminds your body of what's to come on race day.

Warm up: 10 min easy

MS:  3x400 @ 10k pace effort (so a little slower than your sprint race pace). Take 1 min easy walk/rest in between each 

CD: easy run til 30 min

W4/D4 Run

W1/D1 Bike

W1/D1 Total Body I

W1/D2 Swim

W1/D3 Run

W1/D3 Total Body II

W1/D4 Swim

W1/D5 Recovery Day/X-Train Day

W1/D6 Brick

W1/D7 Swim

W2/D1 Bike

W2/D1 Total Body I

W2/D2 Swim

W2/D3 Run w/ strides

W2/D3 Total Body II

W2/D4 Swim

W2/D5 Recovery Day/X-Train Day

W2/D6 Brick

W2/D7 Swim

W3/D1 Bike

W3/D1 Max Strength I

W3/D2 Swim

W3/D3 Max Strength II

W3/D3 Run w/ strides

W3/D4 Swim

W3/D5 Recovery Day/X-Train Day

W3/D6 Brick

W3/D7 Swim

W4/D1 Bike

W4/D1 Maintenance Strength

W4/D2 Run

W4/D3 Maintenance II

W4/D3 Swim

W4/D5 Rest day

W4/D6 Pre Race Brick

W4/D7 Race day!

W4/D4 Run

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