Week > 19
Monday
- Complete recovery day
Tuesday
Swimming 0:45
- Warm up
- 400 Swim
- 12 x 75 w/10, each one is (25 / 25 easy/25 fast)
- Main set
- 800 « »
- – 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down:
- 3-3, 2-2, 1-1
- – fast laps should be under control |-§-| 85%
- Cool down
- 400 Pull |-§-| 70-75%; work on even stroke count and perfect mechanics.
- Stay relaxed.
Bike : – 1:00
- Warm up
- 15:00 warmup spin, gradually increase HR to 70%
- Main set
- 8 x 3:30 |-§-| 75-85% w/30 sec recovery
- #1-4 |-§-| 75%
- #5-8 allow HR to increase to 85%
- – you should be pretty tired by the end, but not completely wiped out
- Cool down
- Cool down completely, allowing your HR to get back below 50% before stopping
Daily total > 1:45
Wednesday
Run : – 0:50
- This Run should not feel stressful at any point … the intensity should remain under control
- and the effort should stay minimal, holding your HR right at 75% throughout
- 15:00 gradual warmup, bringing your HR up to 70% by the end
- 6 x (20 sec strides w/1:40 easy jog after each)
- – stay relaxed and light on your feet. Go straight into:
- 15:00 « » Run : – |-§-| 75% intensity
- – hold an even rhythm and pace throughout
- Jog easy to the end, letting HR to come down and legs recover.
Bike : – 1:10
- 20:00 Warm up spin
- – begin in an easy gear for 2:00, then increase by one gear for 3:00, 4:00, 5:00, and 6:00
- – bring the intensity up to 75% by the end
- 2 x 17:30 |-§-| 75% w/2:30 recovery spinning |-§-| 60% after each
- – it’s ok to substitute a standard distance (i.e. 5 miles) in place of the time interval
- Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end
Daily total > 2:00
Week > to date > 3:45
Thursday
Swimming 0:45
- Warm up
- 2 sets of the following:
- 200 Swim
- 3 x 50 Kick w/10 sec rest, descend 1-3
- 2 x 100 Pull w/10s rest: #1 easy, #2 hard
- Main set
- 3 x 400 Swimming w/30 sec rest
- – #1 moderate (75-80%)
- – #2 mod-hard (85-90%)
- – #3 hard (90+%)
- Cool down
- 6 x 50 on 1:00 – nice, easy recovery
Run : – 1:00
- Warm up
- 20:00 jog, progressing gradually to 75% intensity
- Intermediate set
- 6 x 20 sec « run-ups » w/40 sec recovery after each
- Main set
- 12 x 400 (1 lap, or 1:30) |-§-| 75-85% w/100 (or 30 sec) easy
- – rather than a typical set of 400s, these should be done at marathon pace, making sure you keep the rest interval consistent in order to help build strength and staying power
- – it’s a good idea to switch direction after each set of 4 to help balance your form (and help you keep count!)
- – hold a steady pace throughout and find a sustainable rhythm that you could carry through a race of a half marathon or longer
- Cool down at least 15:00, until your HR is back near 50%
Daily total > 1:45
Week > to date > 5:30
Friday
Swimming 1:00
- Warm up
- 200 Swimming – 200 Kick – 200 Pull – 200 Swim
- – second Swimming should be faster than the first
- Main set
- 4 x 300 Swimming |-§-| 75-80% w/20 sec hold times and effort even, keep stroke stretched out
- 4 x 200 Pull (ok to use hand paddles) |-§-| 75-80%
- Cool down
- 300 continuous swimming, bringing your HR back down slowly
Bike : – 0:50
- 20:00 Warm up spin, gradually bringing your HR up to 70%
- 2 x 3:00 Sets
- – allowing your HR to rise to 75% – staying relaxed
- – each set consists of:
- 1:00 in moderate gear, |-§-| 90-95 rpm
- 1:20 in hard gear, |-§-| 80-85 rpm
- 40 sec in easy gear, |-§-| 105-110 rpm
- straight into :
- 10:00 steady time trial |-§-| 75% intensity (moderate pace)
- Cool down completely, bringing your HR back down to 50% by the end
Daily total > 1:50
Week > to date > 7:20
Saturday
Bike : – 1:45
- Use this to guide you whether you are indoors or outside:
- Indoor alternative:
- 30:00 (longer) Warm up spin, gradually bringing your HR up to 70% by the end
- 12 x 20 sec « bursts » w/40 sec recovery
- Main set :
- 2 x 7:00 |-§-| 84-88% w/3:00 |-§-| 60% recovery
- straight into:
- 20:00 (or 10 miles) |-§-| 75% in a harder gear
- 20:00 gradual Cool down spin, bringing your HR back under 60% by the end
Run : – 0:30
- Work on getting into a rhythm and 75% effort right away. Pretend you are in
- your key race’s bike-Run transition area … change your gear quickly and get out the door.
- Take a bottle with you and drink every 7-8 minutes as if you were hitting an aid station.
- Walk for several minutes after, and get in a good, full body stretch as part of your Cool down .
Daily total > 2:15
Week > to date > 9:35
Sunday
Run : – 1:00
- The effort on this Run should be harder than a typical long steady distance run, keeping your HR at 70-75% … even let it climb to 80% towards the end.
- It’s important to finish strong and remain hydrated throughout the entire day’s effort.
- Cool down and stretch completely afterward.
Daily total > 1:00
Week > to date > 10:35
Swimming 2:30 – Bike : – 4:35 – Run : – 3:20 – Total: 10:35
