• Week 1
    Print Week

    • Day 43

    BIKE
    • Time: 1h 15m
    • 75 minutes mostly even paced ride. Do some 60 second accelarations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.
    Comments and Definitions

    This week's focus is the run. Be careful to stretch well after all sessions and warm up and down competely--we don't want any injuries to creep up. Also the 2 intense workouts this week: the run session on Tuesday and the bike session on Friday. If you currently are having any problems with run injuries, eliminate sessions completely or reduce the time of some sessions and reduce efforts of all to RPE 2-3. Next week is a big bike week...this week get any maintenance issues out of the way and also schedule an aero position fitting at your local shop if you have never had one.

    SWIM
    • Time: 30m
    • Speed day
    • wu: 100swim, 100 pull, 100 kick, 100 swim
    • main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
    • cd: 3 x 50, each slower than last

    Day 44

    RUN
    • Time: 1h 20m
    • 80 minute tempo workout
    • wu: 20minutes RPE 3
    • main: 5 x (6t, 2r)
    • cd: 20 minutes RPE 3

    Day 45

    RUN
    • Time: 30m
    • 30 minutes at RPE 3.
    SWIM
    • Time: 1h 00m
    • Race-specific
    • 2 x 1200 steady at RPE 4

    Day 46

    RUN
    • Time: 1h 00m
    • 60 minute solid endurance of RPE 3-4. Stretch, stretch, stretch!
    SWIM
    • Time: 30m
    • Pyramid
    • 50-100-200-300-400-300-200-100-50
    • 50s-back
    • 100s-free
    • 200s-kick
    • 300s-free, bilateral breathing
    • 400s-free

    Day 47

    BIKE
    • Time: 1h 15m
    • 75 minutes:
    • wu: 10 minutes RPE 3
    • main: 4x (12t, 3r) 12t at RPE 5, 3r at RPE 2
    • cd: 5 minutes easy spin RPE 2
    RUN
    • Time: 30m
    • 30 minutes easy run.

    Day 48

    Day 49

    RUN
    • Time: 2h 00m
    • 120 minute long run include some hills, RPE 3.