• Week 1
    Print Week

    • Day 22

    RUN
    • Time: 40m
    • Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1)
    SWIM
    • Time: 45m
    • Distance: 2400.00 yards
    • WU: 300 swim/100 drill
    • MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
    • CD: 100 ez

    Day 23

    BIKE
    • Time: 1h 30m
    • 90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

    Day 24

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 10x100 @T-pace +3". Your rest is 15".
    • CD: 300 easy.
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 25

    BIKE
    • Time: 1h 00m
    • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
    Comments and Definitions

    Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

    RUN
    • Time: 40m
    • WU: 10' WU includes 4x20" strides.
    • MS: 20' tempo run at LT or 5k could be substituted.
    • CD: 10'
    • Stretch when done and add in Core 1, 2 or 3.

    Day 26

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 27

          BIKE
          • Time: 2h 30m
          • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3.
          SWIM
          • Time: 45m
          • Distance: 2350.00 yards
          • WU: 6x50 done as 25 drill of choice, 25 building speed.
          • MS: 500 at T-pace (50”)
          • 5x25 fast (20”)
          • 400 at T-pace (40”)
          • 4x25 fast (20”)
          • 300 at T-pace (30”)
          • 3x25 fast (20”)
          • 200 at T-pace (20”)
          • 2x25 fast (20”)
          • 100 at T-pace
          • CD: 200 easy kicks and swims of your choice.

          Day 28

          RUN
          • Time: 1h 00m
          • Breakthrough: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence