• Week 1
    Print Week

    • Day 57

    RUN
    • Time: 1h 10m
    • Strength - KEY WORKOUT
    • 800s
    • 70
    • WU: 10'
    • MS: You are going to run 8x 800 at the same time as your goal marathon pace. For example, if you want to run a 3:05 marathon, you will run the 800s in 3:05. If not done on a track then HR should be at LT to LT+ 5 beats.
    • Recovery is 1' on these reps
    • CD: 10'

    Day 58

    BIKE
    • Time: 1h 30m
    • Bike LT Test
    • Assess Fitness
    • 90
    • BT:
    • WU: Long warm-up of at least 30 minutes.
    • MS: Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.
    • CD: Cool down for at least 30 minutes.
    SWIM
    • Time: 1h 10m
    • Distance: 3600.00 yards
    • Swim Endurance
    • IM Training
    • 70
    • 3600
    • WU: 400 warm up free, each 4th lap is backstroke.
    • MS:
    • 5 x 200 with 30 seconds rest between each.
    • Kick 200/kickboard, 100 kick on back, 200 easy free.
    • Repeat main set, with last 200 as cool down.

    Day 59

    RUN
    • Time: 15m
    • Run Base
    • Endurance
    • 15
    • Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 15m
    • Distance: 4000.00 yards
    • Swim Endurance - KEY WORKOUT
    • Endurance
    • 75
    • 4000
    • WU: 300 & 8x50 on 10" rest.
    • MS: All are done on a 1' recovery. 1x each:
    • - 1000 at 70% effort.
    • - 800 75% effort.
    • - 600 80% effort.
    • - 400 85% effort.
    • - 200 85% effort.
    • - 100 100% effort.
    • CD: 200
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    • CORE
      Core #1
      2
      0
      0

    Day 60

    BIKE
    • Time: 1h 20m
    • Build
    • Strength
    • 80
    • WU: 15 min. Z1. Trainer or road.
    • MS: Then large gear, using smallest 4 cogs, Z3 to Z4 repeats of: 5 min. out of saddle/5 min. small ring spin easy. Repeat these out of saddle efforts uphill or downhill if on road, rpms will be around 50 if in large enough gear.
    • *Number of efforts will be 5.
    • CD: 15 min.
    SWIM
    • Time: 1h 05m
    • Distance: 3000.00 yards
    • Swim Endurance
    • Endurance
    • 65
    • 3,000
    • WU: 200 non-free.
    • MS: 600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.
    • CD: 200 non-freestyle or kicking mix.

    Day 61

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 62

          RUN
          • Time: 2h 00m
          • Run Base - KEY WORKOUT
          • Endurance
          • 120
          • Run 120' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands, with high knees. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

          Day 63

          BIKE
          • Time: 2h 20m
          • Creation - KEY WORKOUT
          • Varies
          • 140
          • Any course, intervals/rest ratio. Hills, flats, small or large ring, group or solo ride, or road, mountain bike, or trainer/rollers. This is your day to simply put in the time, enjoy it, and go by your instinct/feel. Use HRM or don't, this is a creative.
          Comments and Definitions

          Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. 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.

          SWIM
          • Time: 1h 00m
          • Distance: 2500.00 yards
          • Swim Tempo
          • Tempo
          • 60
          • 2500
          • WU: 100 breast/100 free/50 fly or free if you don't do fly well/50 kick.
          • MS: 5 x 200 free at T pace, 30" rest between.
          • 5 x 200 pull w/paddles, 15" rest between.
          • CD: 200 backstroke easy
          Sports
          • Sport
            Time
          • Core Training
            45m
          Comments and Definitions

          Stretching/Core
          Stretch - use D3 program
          Core Strength 15' - 2x through of Core 1, 2 or 3
          Flex Band Routine - please see D3 Athletes Page