Lionel Sanders posted a “part 2” training day video to follow-up with his monster training day video. In this part, Sanders shows a quality run workout on the treadmill that follows a 5700m swim and one-hour bike.
The workout is outlined in the video, but here are the basics:
- 6 x 1 km at 12.7 mph (2:56 min/km)
Sanders says the last time he got up to that type of speed was in 2013, when he was training purely as a runner.