• Week 1
    Print Week

    • Day 43

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Easy spin for 30 minutes in the small chain ring. No HRM, but keep the effort very easy.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Leg Extensions
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15

    Day 44

    RUN
    • Time: 1h 00m
    • Raise LT
    • Race Specific
    • 60
    • 10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.
    • Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
    • After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 00m
    • Distance: 3300.00 yards
    • Pacing
    • Assess Fitness
    • 60
    • 3300
    • WU: 500 warm up. 8 x 50 on 15 sec rest.
    • MS: 1500 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
    • CD: 200 - Your TT time for the 1,500 is divided by 15 , to get your avg. pace. This pace is now known as your T-Pace.

    Day 45

    BIKE
    • Time: 1h 20m
    • Big Gear
    • Power
    • 80
    • WU: 15'
    • MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
    • CD: 15'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Leg Extensions
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15

    Day 46

    RUN
    • Time: 1h 00m
    • Run Base
    • Endurance
    • 60
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kenyan 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.

    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Speed
    • 45
    • 2000
    • WU: 300. Then 10x50 on 15" rest.
    • MS: 10x (25 Z4, 75 Z3 on 20" rest)
    • CD: 200.

    Day 47

    Day 48

    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Form Swim
    • Endurance
    • 40
    • 2000
    • Easy 2k straight swim.

    Day 49

    BIKE
    • Time: 2h 10m
    • Bike Base
    • Endurance
    • 130
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    Comments and Definitions

    Kenyan and 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.

    RUN
    • Time: 1h 15m
    • Run First
    • Endurance
    • 75
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.