• Week 1
    Print Week

    • Day 15

    Day 16

    BIKE
    • Time: 35m
    • Breakthrough: Warm-up well for 10 minutes and then do 20 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 5' easily and stretch.
    RUN
    • Time: 50m
    • TREADMILL WORKOUT:
    • WU: 8' easy warm up - then 4x20" fast with 30 second recovery - at a sustainable speed, but still this should be very quick.
    • MS: 15x1' 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: 8' very easy. *Grade on the treadmill is always 1% or better.

    Day 17

    SWIM
    • Time: 55m
    • Distance: 2800.00 yards
    • WU: 400 (add in some drills) & 300 non-free and then 6x50 on 1:00.
    • MS: 10x100 on 2:15. This is best average pacing. Get your 100 time for each one.
    • Next is 4x150 on 3:00. These are fast. Really push the last 50 of each.
    • CD: 200

    Day 18

    BIKE
    • Time: 35m
    • WU: 12'
    • MS: Then 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 OR MAX of 8 reps! If you power train, note your wattage on each rep.
    • CD: Do a nice easy 10' cool down.
    • Good luck!
    RUN
    • Time: 35m
    • Breakthrough: Warm-up well for 15' 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 when you can no longer maintain the targeted pace. Cooldown for 10'.
    • *This is best on a track or other measured course so that pace may be monitored. Get a good cooldown in.

    Day 19

    SWIM
    • Time: 1h 00m
    • Distance: 2900.00 yards
    • WU: 400
    • MS: Then: 12x25 on 20" rest - odds are easy (1, 3 etc) - the evens are fast!
    • Then 8x100 on 1:30 rest. These are fast and are Best Posible Average*.
    • Then 200 easy.
    • Next: Swim 12x75 on 15" rest.
    • CD: 200
    • (*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.

    Day 20

    BIKE
    • Time: 1h 25m
    • 15' warm up - nice smooth spinning - 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 2x25 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. 10' cool down.
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100

    SWIM
    • Time: 1h 00m
    • Distance: 3000.00 yards
    • WU: 400 swim/ 100 drill
    • MS: 5x (400 at slower than T-pace, 100 drill, so 500 total)
    • CD: Whirlpool 10'

    Day 21

    RUN
    • Time: 1h 05m
    • Run on a flat course or treadmill.
    • WU: 20' Z1
    • MS: Then 2x10' at Z2 (about 20 bpm below LT), with an easy 5' Z1 in between
    • CD: Then 15' Z1.
    • Stretch when done and add in one of the Core Workouts