• 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: 45m
    • 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

    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.
    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: 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 easy.
    • 4*50 FAST! on 1' rest.
    • CD: 200 Warm-down
    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 45

    BIKE
    • Time: 50m
    • WU: 10'
    • MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
    • 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: 30m
    • 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: 30m
    Comments and Definitions

    Depending on where you are in your off-season training, this is your weight training day. See Core and Strength Guidelines for more information.

    Day 46

    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.
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. 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. 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: 1h 25m
    • Distance: 4500.00 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
    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 47

    RUN
    • Time: 30m
    • 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.
    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.

    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.

    Day 48

    BIKE
    • Time: 1h 00m
    • 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
    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. Pretty 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 90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 1' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace.
    • Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
    • This run can be from 75-90' long depending on fitness level.
    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