Week > 14
Monday
- Day off relax
Tuesday
Swimming 0:45
- Warm up
- Do the following twice through, continuous 200 Swim
- 2 x 100 Kick w/10 sec rest
- 4 x 50 Pull w/10 sec rest
- Main set
- 12 x 100 on 2:00 perform as 4 sets of 3 repeats:
- #1 easy |-§-| 70%
- #2 moderate |-§-| 80%
- #3 fast |-§-| 90+%
- Cool down
- 200 easy swim, continuous
Bike : – 1:00
- Tuesday’s ride is the highest intensity cycling session of the week, so make sure you’re geared up for it!
- 15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70%
- 4 x 20 sec fast spinning |-§-| 110+ rpm cadence w/40 sec recovery after each
- Main set
- 4 x 5:00 |-§-| 90-95% w/2:00 easy spin |-§-| 60% after each, with an extra 3:00 after #2
- (You can also establish a distance to substitute for 5:00 of riding …. 1.7 miles, more or less … and record your times for future comparison)
- Cool down completely, allowing your HR to get back below 60% before stopping
Daily total > 1:45
Wednesday
Run : – 0:45
- Warm up gradually over the first 20:00, bringing your HR up gradually to 75%
- 20:00 |-§-| 70-75%; work on solid, relaxed form.
- Keep shoulders relaxed and hold
- Finish with a steady Cool down gradually lowering the intensity level back to 60%
Bike : – 1:05
- 20:00 Warm up spin
- – start in a very easy gear, spinning |-§-| 95-100 rpm
- – increase your gearing by one after 2:00, 5:00, 9:00, & 14:00
- 3 x 4:30 w/30 sec rest after each set:
- 30 sec right leg only, 15 sec transition
- 3 x 5:00 |-§-| 75% intensity w/2:00 recovery spinning |-§-| 60% after each
- Cool down completely until your HR returns to near 50%
Daily total > 1:50
Week > to date > 3:35
Thursday
Swimming 0:45
- Warm up
- 500 Swim
- 4 x 150, descend the efforts from 60% on #1 to 85% on #4
- Main set
- 16 x 50 w/10 sec recovery
- – odds FAST
- – evens recovery pace |-§-| 60% intensity
- Cool down
- 400 Pull, continuous effort |-§-| 75% – no hand paddles
Run : – 0:55
- 15:00 Warm up jog, progressing gradually & bringing your HR to 75% slowly
- 4 x « » 200’s (use 45 seconds if you’re not at a track)
- your HR should be elevated slightly after this set, and your legs ready to move
- Main set (jog one more easy lap before beginning this)
- 400m recovery after each of the following:
- – 1600m |-§-| 85-90% – should be at 10K pace
- – 1200 right |-§-| -90% – should be faster than 10K & near 5K pace
- – 800 |-§-| 90-95% – faster than 5K goal pace
- Cool down for at least 15:00, and don’t stop until your HR is back near 50%
Daily total > 1:40
Week > to date > 5:15
Friday
Swimming 1:00
- Warm up
- 200 Swimming – 200 Kick – 200 Pull
- 8 x 50 w/10 sec rest
- – let your HR intensity increase from 60% on #1 to 85-90% on #8
- Main set
- 6 x 300 w/30 sec rest after each
- – odds |-§-| 75-80% intensity
- – evens |-§-| 90+% intensity (race pace)
- – record your average time for the even numbered repeats
- Cool down
- 300 continuous swimming, allowing your HR to return to 60% by the end
Daily total > 1:00
Week > to date > 6:15
Saturday
Bike : – 1:45
- This ride should be done outside if at all possible, and can be done at a healthy clip.
- You should be fairly tired, but not wasted, afterwards.
- Indoor Alternative (only if you have to):
- 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
- Drills
- Alternate an ILT set with a VG set, performing 3 of each (30 sec between sets):
- 3:00 Isolated Leg Training:
- – 20 sec right leg only, 10 sec transition
- 4:30 Variable Gearing Set – do this twice through for each set:
- – 45 sec in medium gear |-§-| 105 rpm,
- – 45 sec in easy gear |-§-| 115 rpm,
- – 45 sec in harder gear |-§-| 95 rpm
- Main set
- 22:00 |-§-| 75%, 3:00 recovery |-§-| 60%
- 13:00 |-§-| 80%, 2:00 recovery |-§-| 60%
- 5:00 |-§-| 85%, 6:00 recovery |-§-| 60%
- 15:00 gradual Cool down spin, bringing your HR back under 60% by the end
Run : – 0:45
- Here’s a switch: Rather than hanging on and holding a steady 75% throughout, let the intensity increase to about 80-85% throughout the bulk of this run.
- It should be a serious effort and you should feel plenty beat when you’re through.
- This is the key to the success of this first day.
Daily total > 2:30
Week > to date > 8:45
Sunday
- This is a continuation of yesterday’s efforts, and you should be pretty sore and tired from the very beginning.
- Make sure to start the Run early for the work to have the desired effect.
Run : – 1:00
- The goal here is simple:
- Don’t quit! You’ll likely feel plenty beat up after yesterday’s higher intensity run, so don’t be surprised when it takes you a while to get into it today.
- Big difference: Today you are only interested in maintaining 75% intensity throughout the run, so keep the pressure off and get into it gradually.
Bike : – 0:45
- This is an extension of the aerobic effort on the Bike go at it right away and keep the intensity in control.
- 15:00 easy spinning – use a gearing pyramid to get into it gradually
- 3 x (2:00 |-§-| « middle » gear, 1:30 |-§-| « easy » gear, 1:00 |-§-| « hard » gear) …. continuous ….
- – hold your HR |-§-| 65-70% for middle, 60% for easy, 70-75% for hard gears
- 1 x 3.1mi (or 10:00) |-§-| 75%
- Cool down completely
Daily total > 1:45
Week > to date > 10:30
Swimming 2:30 – Bike : – 4:35 – Run : – 3:25 … Total: 10:30
