• Week 1
    Print Week

    • Day 43

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    Strength
    • Time: 30m
    • Exercise
      Sets
      Min reps
      Max reps
    • BICEPS
      DB Curls Alternating
      3
      6
      12
    • TRICEPS
      DB Overhead Extension
      3
      6
      12
    • BACK
      Seated row
      3
      6
      12
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    • CORE
      Core #3
      1
      0
      0

    Day 44

    RUN
    • Time: 1h 15m
    • Mile Repeats
    • Pace
    • 75
    • 10-15' wu and cd. 6x1 mile @ Marathon pace less 20-30 seconds per mile. If the goal is 8:30 per mile for the marathon, the pace should be 8:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 6x8:30.
    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 3200
    • WU: 300 Free
    • MS:
    • 12x25 on 10" rest.
    • 400 easy, then 4x100 on 10".
    • Next Set:
    • 4x100 RI: 20"
    • 2x200 RI: 30"
    • 8x50 RI: 20"
    • 400 easy
    • CD: 200 Easy

    Day 45

    BIKE
    • Time: 1h 40m
    • Bike ME
    • Muscular Endurance
    • 100
    • 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 4x15 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.
    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

    Day 46

    RUN
    • Time: 1h 15m
    • Run Base
    • 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.
    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. 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 30m
    • Distance: 2300.00 yards
    • Swim Form
    • Form
    • 30
    • 2300
    • WU: 400 easy.
    • Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
    • MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.

    Day 47

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 48

          BIKE
          • Time: 6h 00m
          • Bike Base
          • Endurance
          • 360
          • Bike 6 hours as follows:
          • 30' easy to warm up.
          • Miles 0-40 - are just easy top of Z1
          • Miles 40-80 are Z2 (mid Z2 is perfect).
          • Miles 80 to the 100+ are top of Z2 - stay on the aero bars and drink/eat race day nutrition. It's going to take some focus to hold the effort.
          SWIM
          • Time: 1h 00m
          • Distance: 3200.00 yards
          • Swim TT
          • Assess Fitness
          • 60
          • 3200
          • WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
          • MS: 2000 yd TT (time trial) for time. After TT - swim a very easy 100.
          • CD: 200

          Day 49

          BIKE
          • Time: 45m
          • Bike Strength
          • Strength
          • 45
          • 45' 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.
          RUN
          • Time: 30m
          • Run Base
          • Endurance
          • 30
          • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.