Running the race with perseverance!

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    July 22

    Bike
    • 30m
    • -----
    • -----

    Strength
    Race Specific Prep
    30
    After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick

    Run
    • 25m
    • -----
    • -----

    Strength
    Race Day Specific
    25
    Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.

      July 23

      Bike
      • 40m
      • -----
      • -----

      Big Gear
      Power
      40
      WU: 5'
      MS: 10x1' sprints - start standing and then sit, with 2' recovery.
      CD: 5'

      Strength
      • 1h 15m

      • EXERCISE

        Sets
        Min
        reps
        Max
        reps
        Min
        wt.(lb)
        Max
        wt.(lb)
      • BACK - Bent-Arm Pulldown
        3
        15
        20
        0
        0
      • BACK - Seated row
        3
        15
        20
        0
        0
      • LEGS - 2 Leg Squats
        3
        15
        20
        0
        0
      • LEGS - Hamstring curl
        3
        15
        20
        0
        0
      • LEGS - Leg Extensions
        3
        15
        20
        0
        0
      • LEGS - Leg Press
        3
        15
        20
        0
        0

      Period AA
      Sets 2-3
      Reps 15-20
      Speed Slow
      Recovery 1-1.5'
      PLUS Core #2 - 2x

        July 24

        Run
        • 45m
        • -----
        • -----

        Run Base
        Endurance
        45
        Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

        Swim
        • 40m
        • 2200.00 yards
        • -----

        Pacing
        LT
        40
        2200
        WU: 400 swim then 6x50 on 15" rest.
        MS: 12x100 @T-pace + 3". Your rest is 15".
        CD: 300 easy.

        Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

          July 25

          Bike
          • 30m
          • -----
          • -----

          Bike Base
          Endurance
          30
          Ride on a flat course. Keep HR in Zone 1-2.

          Strength
          • 1h 15m

          • EXERCISE

            Sets
            Min
            reps
            Max
            reps
            Min
            wt.(lb)
            Max
            wt.(lb)
          • BACK - Bent-Arm Pulldown
            3
            15
            20
            0
            0
          • BACK - Seated row
            3
            15
            20
            0
            0
          • LEGS - 2 Leg Squats
            3
            15
            20
            0
            0
          • LEGS - Hamstring curl
            3
            15
            20
            0
            0
          • LEGS - Leg Extensions
            3
            15
            20
            0
            0
          • LEGS - Leg Press
            3
            15
            20
            0
            0

          Period AA
          Sets 2-3
          Reps 15-20
          Speed Slow
          Recovery 1-1.5'
          PLUS Core #2 - 2x

            July 26

            Run
            • 30m
            • -----
            • -----

            Run Base
            Endurance
            30
            Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

            Swim
            • 45m
            • 1000.00 yards
            • -----

            Easy
            45
            1000
            WU: Swim 4 laps (200 yds) warm up.
            MS: The next set will be 8 x 50 on 30" rest. This means 50 yards sprint, 8x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
            CD: Then swim 100 yards easy cool down.

            Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

              July 27

              Off Day!

                July 28

                Bike
                • 1h 15m
                • -----
                • -----

                Bike Base
                Endurance
                75
                Ride on a flat course. Keep HR in Zone 1-2.

                Swim
                • 30m
                • 1500.00 yards
                • -----

                Form Swim
                Form
                30
                1500
                WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

                MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

                CD: 200 easy alternating 50 pull, 50 swim.

                Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

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                peggyf's Training Plan


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