• Week 1
    Print Week

    • Day 1

    BIKE
      Comments and Definitions

      Day off!

      SWIM
        RUN

          Day 2

          BIKE
          • Time: 35m
          • BT: Warm-up well (15minutes) and then do 10 x 30 seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down for 10 minutes easily and stretch.
          RUN
          • Time: 40m
          • TREADMILL WORKOUT:
          • WU: 8' easy warm up - then 4x20" fast - at a sustainable speed with 40" recovery in between sets, but still this should be very quick.
          • MS: 9x1' very fast - if your 5k pace is 8:00 for example, that would be 7.6 mph on the treadmill. This set would see you running FASTER than that. Get the treadmill up to the desired speed, run fast for the minute, then hop off onto the sides and slow it back down before you get back on. Run easy for 1 minute before you do your next rep. Do these in sets of 3, and try to get faster with each set of 3.
          • CD: 10' very easy.
          • *Grade on the treadmill is always 1% or better.

          Day 3

          SWIM
          • Time: 1h 00m
          • Distance: 2900.00 yards
          • WU: 600 (200 free, 200 kick, 200 pull).
          • MS: 12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300.
          • Next is 6x50 kick on 15" rest.
          • Then swim 2x300 on 30" rest. #1 is at T-pace, #2 is as fast as you can.
          • CD: 200
          Comments and Definitions

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. '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.

          Day 4

          BIKE
          • Time: 35m
          • WU: 12'
          • MS: 5x10-20" at 90% effort with 1' recovery. Increase the effort on each 10-20" effort.
          • Then the fun begins: Pedal as hard as you can for 20", then recover for 10" - no more than 10" - do as many reps as you can - MAX of 8 reps! Note your wattage for each rep. Do a nice easy 10' cool down. Total time of 25-35'.
          • Good luck!
          RUN
          • Time: 35m
          • Breakthrough: Warm-up well for 15 minutes and then run 10 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop and cool down when you can no longer maintain the targeted pace. Cooldown for 10 minutes. This is best on a track or other measured course so that pace may be monitored.

          Day 5

          SWIM
          • Time: 1h 20m
          • Distance: 3200.00 yards
          • WU: 400
          • MS: Then: 12x25 ez/med/fast 10" rest.
          • Then 400 on 20" rest.
          • Next is 2x200 on 15" rest.
          • Then 4x100 on 10" rest.
          • Swim 200 ez.
          • Then swim 4x150 w/paddles on 20" rest.
          • Last is 6x50 FAST on 20" rest.
          • CD: 200

          Day 6

          BIKE
          • Time: 1h 25m
          • WU: 15' warm up - nice smooth spinning
          • MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
          • CD: 10' cool down.
          SWIM
          • Time: 1h 20m
          • Distance: 3200.00 yards
          • WU: 300 swim/100 drill for warm up
          • MS: 300 swim w/ pull buoy – then 100 drill – repeat as many times as you can in 50 minutes. Swim effort on the 300s is steady – not hard, not easy. NO STOPPING.
          • CD: 200

          Day 7

          RUN
          • Time: 45m
          • Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done and add in one of the Core Workouts.