- Time: 35m
- Breakthrough: Warm-up well for 15' 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 easily for 10' and stretch.
- Time: 40m
- TREADMILL WORKOUT:
- WU: 8' easy warm up - then 4x20" fast - at a sustainable speed, 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: 5-8' very easy.
- *Grade on the treadmill is always 1% or better.
- Time: 45m
- Breakthrough: Warm-up well for 10' and then do 30 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.
- Time: 50m
- TREADMILL WORKOUT:
- WU:1 mile
- MS: then 12x1' alternating 4% grade, 4.5% grade and 5% grade. Easy 1.5' between each effort. HR should move up to sub LT about 8-12 beats below.
- CD: 1 mile cool down
- Time: 1h 05m
- Distance: 3250.00 yards
- WU: 400
- MS: Then: 6x75 on 20" rest - moderate pace.
- Then 12x100 on 10" rest.
- Then 200 easy.
- Next: 8x100 30" rest. The 100 is swum as follows:
- -1st 25 is drill.
- -The 2nd 25 is kick (no board).
- -The 3rd 25 is swim.
- -And the 4th 25 is sprint.
- CD: 200
- 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 - MAX of 8 reps! Note your wattage for each rep. Do a nice easy 10' cool down. Good luck!
- 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.
- Time: 1h 00m
- Distance: 3000.00 yards
- WU: 200 yds of different strokes.
- MS: 1,000 time trial. Then 400 pull with paddles. Then 2 x (400 free fairly hard w/ 15" rest, 200 pull with paddles w/ 15" rest).
- CD: 200
- Time: 1h 55m
- 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 3x25 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.
- Time: 1h 15m
- Distance: 3750.00 yards
- WU: 400 swim
- MS: 5x (500 at slower than T-pace, 100 drill, 50 non-free)
- CD: 100 ez non-free
- Time: 1h 10m
- Run on a flat course or treadmill. 15' Z1, then 2x20' at Z2 (about 20 bpm below LT), with an easy 5' Z1 in between and then 10' Z1.
Day 29
BIKE
RUN
Day 30
BIKE
RUN
Day 31
SWIM
Comments and Definitions
Kick - Kick on Back with hands over head, fingers locked.
Day 32
BIKE
RUN
Day 33
SWIM
Comments and Definitions
'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 34
BIKE
SWIM
Day 35
RUN