• Week 1
    Print Week

    • Day 43

    BIKE
    • Time: 55m
    • WU: 10'
    • MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
    • CD: 10'
    RUN
    • Time: 50m
    • WU: 5'
    • MS:
    • 4x30" @5k pace - with 1' recovery
    • 8x1' @5k pace - with 2' recovery
    • 4x30" @5k pace again with 1' recovery
    • CD: 5'
    • Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 20m

    Day 44

    SWIM
    • Time: 1h 10m
    • Distance: 3700.00 yards
    • WU: 400
    • MS: Swim 800 w/1' rest. Even split the 800.
    • 2*50 drill - on 20" rest.
    • 2*400 Even split - stay the same pace throughout. Rest is 20".
    • 2*50 drill on 20" rest.
    • 4*200 Even Split - make these 10" rest.
    • 2*50 drill on 20" rest.
    • Swim 200 ez.
    • 4*50 FAST! on 1' rest.
    • CD: 200 Warm-down
    Strength
    • Time: 50m

    Day 45

    BIKE
    • Time: 1h 15m
    • WU: 10'
    • MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x.
    • CD: 10'
    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.

    RUN
    • Time: 1h 00m
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
    • Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    • This run can be 30'-90' long depending on fitness level.
    Strength
    • Time: 20m
    Comments and Definitions

    Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

    Day 46

    BIKE
    • Time: 1h 00m
    • Easy spin for 60' in small chain ring.
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 25m
    • Distance: 4400.00 yards
    • WU: 300 swim, 100 kick, 150 drill
    • MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
    • CD: 100 easy

    Day 47

    Day 48

    BIKE
    • Time: 3h 30m
    • Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3.
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.

    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • OPTIONAL SWIM:
    • WU: 400 swim
    • MS:
    • 10x50, goal is T-Pace - do these on 10" rest.
    • 10x50, goal is T-Pace -3 seconds, rest is 15".
    • 10x50, Sprint 25, easy 25 - 15" rest.
    • CD: 300 easy.

    Day 49

    BIKE
    • Time: 1h 30m
    • 90' ride on a flat course. Keep HR in Zone 1-2.
    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.

    RUN
    • Time: 1h 30m
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' of running at 20 beats below LT from prior run test. Recovery is 5' in Zone 1.
    • Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    • This run should be between 75-90' long depending on fitness level.
    Strength
    • Time: 50m
    Comments and Definitions

    Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.