• Week 1
    Print Week

    • Day 8

    RUN
    • Time: 45m
    • 45 minutes. 10 minute warm up, then do 20 second strides* before returning to RPE 3 pace. Repeat strides every 5 minute until end of run.
    Comments and Definitions

    This week we introduce Neuro Speed….training the body to move fast and efficient while not stressing the body. We'll do this on the run through strides(also called accelerations). Strides are short efforts of running fast by slowly accelerating allowing fast, quick footstrikes and an efficient form on the upper body. These strides only last 20-30 seconds but are not run "hard" By slowly accelerating from normal run pace to near top speed, but over a very short time, you should not feel at all fatigued but your body will begin to neurologically what it feels like to be swift--think cheetah!

    SWIM
    • Time: 1h 00m
    • Long day
    • wu: 6 x 100, concentrating on different part of stroke each 100
    • main: 4 x 500, keeping each 500 even pace
    • cd: 2 x 150 pull

    Day 9

    BIKE
    • Time: 1h 00m
    • 60 minutes road or trainer, like last week this is all small chainring work, low effort.
    RUN
    • Time: 45m
    • 45 minutes easy pace, RPE 3

    Day 10

    SWIM
    • Time: 40m
    • Race-specific
    • wu: 4 x 50 continuous, odds are breathe every side, evens bilateral.
    • main: 2 x 1000, 1 is RPE4, 2 is RPE 6
    • cd: 250 easy

    Day 11

    RUN
    • Time: 1h 30m
    • Long run again, easy pace.

    Day 12

    BIKE
    • Time: 55m
    • 55 minutes, on the trainer if possible:
    • wu: 10:00 at RPE 2-3
    • main: 4 x ( 8:00 at RPE 4-5 fast spinning, 2:00 at RPE 2)
    • cd: 5:00 work down to RPE 3 then RPE 2 to finish
    SWIM
    • Time: 30m
    • Speed day
    • wu: 300 continuous. concentrate on form weaknesses.
    • main: 10 x 100 descend 1-5 and 5-10
    • cd: 200 continuous, alternate 50kick, 50 swim)

    Day 13

    BIKE
      Comments and Definitions

      OFF--rest.

      SWIM
        RUN

          Day 14

          BIKE
          • Time: 2h 00m
          • Long bike again this Sunday. Try to find couple hills to throw in but keep climbing efforts seated.