Week > 7
- The weekend workouts for running and biking will begin to lengthen as the Key Workout Days (those that will support anaerobic workouts eventually) will gradually shorten.
- This will add a nice undulating effect to the weekly layout.
Monday
- Enjoy the day off.
Daily total > 0:00
Tuesday
Swimming 0:45
- Warm up :
- 300 Swimming – 200 Kick – 200 Pull – 100 IM
- Main set :
- 300 with :20 – :30 rest
- 1 x 150 with :15 – :20 rest
- 2 x 100 with :10 – :15 rest
- 6 x 50 with :10 rest
- Start the set at 70% and increase your effort up to, but not above, 75%.
- No added rest between sets of certain distances.
- Cool down :
- 2 x 200 your choice, below 65%
Run : – 0:40
- Warm up :
- Jog easy for the first 25 minutes, keeping your HR below 70%.
- Main set :
- Go right into the following sprint set. 5 sets of:
- :20 Strides
- 1:30 easy jog
- As the weeks progress, the goal is to keep your stride rate consistent while your lengthen your stride.
- More distance covered per stride = greater speed.
- Cool down :
- Bring your HR back down to 65-70% during the remainder of the run.
Daily total > 1:25
Week > to date > 1:25
Wednsday
Bike : – 1:00
- Warm up :
- During the first 35 minutes, spin |-§-| 90-95rpms and gradually build to 70%.
- Main set :
- Complete 8 repeats of the following sprint set:
- : 20 Jumps
- 1:40 easy spinning
- HR during these short sprints (no matter what sport you do them in) is not important.
- The distances are too short to really get your HR up too high and, while your body may burn a little, you are not building up a measureable amount of lactate.
- Cool down :
- For the remainder of the time, let you HR dip below 65%.
Swimming 0:45
Warm up :
- 400 Swim, your choice, gradually increase your speed.
- Main set :
- 600 – 400 – 200 – 100 with :45 rest between repeats
- The 600 should be done at 70%. Increase your effort with each Swimming so that the 200 and 100 are done at 75%.
- Your pace per 100 should get faster with each repeat.
- Cool down :
- 6 – 8 x 50 below 65% with :10 rest.
Daily total > 1:45
Week > to date > 3:10
Thursday
Run : – 0:40
- Warm up :
- Jog easy for the first 10 minutes, keeping your HR below 70%.
- Main set :
- For the middle 25 minutes, allow your HR to rise above 70% and hold it between 70-75%.
- Try to spend more time at the upper end of the HR zone than last week.
- Cool down :
- Bring your HR back down below 65% during the last 5 minutes of the run.
Swimming 0:45
- Warm up :
- 400 Swim, then:
- 5 x 50 (1 easy, 1 moderate, 3 « fast » |-§-| 75%) with :10 rest
- Main set :
- 600 Swimming |-§-| 70-75%
- Hold a consistent pace, keep your stroke count even, and don’t worry about maximizing your speed.
- This is just a precursor to the following sprint set.
- Complete 6 – 8 sets of (25 fast – 25 easy) with :30 rest between sets
- The fast 25s are to be done all out, while the easy 25s are to be done very easy.
- Stay relaxed while sprinting, but work on a fast turnover rate.
- Cool down :
- 100 – 200 easy swim, your choice
Daily total > 1:25
Week > to date > 4:35
Friday
Swimming 0:45
- Warm up :
- 3 sets of 100 Swimming – 100 Kick – 100 Pull; increase your effort each set
- Main set :
- 1250 Swimming |-§-| 70-75%.
- Try to do this at the same effort as the Swimming you did a couple weeks ago so you can see how you are progressing.
- Cool down :
- 100 easy swim
Daily total > 0:45
Week > to date > 5:20
Saturday
Bike : – 1:10
- Warm up :
- Allow your HR to gradually rise up to 70% during the first 15:00.
- Main set :
- For the next 45 minutes, hold your HR |-§-| 70-75%.
- Try to spend more time near 75% than you did last week.
- Keep your breathing and body relaxed, especially your shoulders and neck.
- Cool down :
- Allow your HR to come back down to 60-70% for the last 10 minutes.
Run : – 0:35
- If possible, complete this Run right after biking. Be sure to get dry and wear warm, dry clothes if you go outside.
- Warm up :
- Try to get right into a pace |-§-| 70%, and hold it there for the first 15 minutes.
- Main set :
- Bump your HR up to 75% for the next 10 minutes.
- Your legs will probably be tired if you Bike right before this, so concentrate on relaxed form and breathing.
- Cool down :
- Jog easy below 65% to the end.
Daily total > 1:45
Week > to date > 7:05
Sunday
Run : – 0:40
- Warm up :
- Jog easy for the first 10 minutes, keeping your HR below 70%.
- Main set :
- Hold your HR |-§-| 75% for the next 25 minutes.
- Concentrate on relaxed arm swings initiated from your elbows and relaxed shoulders.
- Avoid landing on your heels … more commonly referred to as « heel-striking ».
- This is a big no-no and could lead to injuries in your calves or shins.
- Try to land on your forefoot or midfoot.
- Cool down :
- Jog easy below 65% to the end.
Bike : – 0:50
- Try to do this ride right after running if you can.
- Keep your HR below 75% and spin at 95+ rpms.
- You can shift into your big chain ring as long as you spin fast enough.
- After completely warming up and spinning the legs (15 minutes or so), do two sets of:
- 5:30 |-§-| 75%
- 1:30 |-§-| 65%
- 4:45 |-§-| 75%
- 1:15|-§-| 70%
- During the final 10 minutes, let your HR come down below 65%.
Daily total > 1:30
Week > to date > 8:35
Swimming 3:00 – Bike : – 3:00 – Run : – 2:35 – Total: 8:35
