• Week 1
    Print Week

    • Day 8

    BIKE
      Comments and Definitions

      Off day!

      SWIM
        RUN

          Day 9

          BIKE
          • Time: 35m
          • BT: Warm-up for 15' well and then do 15 x 30 seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down 5' easily and stretch.
          RUN
          • Time: 46m
          • TREADMILL WORKOUT:
          • WU: 8' easy warm up - then 4x20" fast - at a sustainable speed, but still this should be very quick - 40" recovery between sets.
          • MS: 12x1' very fast - if your 5k pace is 8:00 for example, that would be 7.6 mph on the treadmill. This set would see you running FASTER than that. Get the treadmill up to the desired speed, run fast for the minute, then hop off onto the sides and slow it back down before you get back on. Run easy for 1 minute before you do your next rep. Do these in sets of 3, and try to get faster with each set of 3.
          • CD: 10' very easy.
          • *Grade on the treadmill is always 1% or better

          Day 10

          SWIM
          • Time: 1h 20m
          • Distance: 3100.00 yards
          • WU: 300(add in some drills) & 4x50 on 20" rest.
          • MS: 1x800 on 1:00 rest, 2x400 on 30" rest, and then 4x200 on 20" rest.
          • CD: 200.

          Day 11

          BIKE
          • Time: 35m
          • WU: 15'
          • MS: Then 5x10-20" at 90% effort with 1' recovery. Increase the effort on each 10-20" effort.
          • Then the fun begins: Pedal as hard as you can for 20", then recover for 10" - no more than 10" - do as many reps as you can - MAX of 8 reps! Note your wattage for each rep. Do a nice easy 10' cool down. Total time of 25-35'.
          • Good luck!
          RUN
          • Time: 35m
          • Breakthrough: Warm-up well for 15' and then run 10 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop and cool down for 10' when you can no longer maintain the targeted pace.
          • This is best on a track or other measured course so that pace may be monitored.

          Day 12

          SWIM
          • Time: 1h 20m
          • Distance: 3150.00 yards
          • WU:400
          • MS: Then: 6x50 builds (each one gets faster) on 30" rest.
          • Then 4x(4x100):
          • - #1 RI = 20"
          • - #2 RI = 15"
          • - #3 RI = 10"
          • - #4 RI = 5"
          • Swim 200 ez.
          • Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
          • CD: 200

          Day 13

          BIKE
          • Time: 1h 25m
          • Breakthrough: Power Testing Protocol:
          • WU: Long warm up of at least 20'.
          • MS: Then ride 5x 1' at 100 RPMS, alternating with 1' easy. Then ride 5’ hard – not 100% effort but about 95%, and then take an easy 5’ easy spinning before starting the test:
          • TEST: Finally, you'll test for your FTP (Functional Threshold Power). Pick a route that you can ride for 30 minutes as hard as you can. A flat course or out-back course is best. After 30' effort, ride easy for at least 15'. Record average power, speed & heart rate.
          • *You will see this workout several other times in this plan. The idea behind the frequent testing is to treat the test like a workout – you may be tired, you may not. It's good to see how training affects your testing – and as they say, training is testing and testing is training. It's ok to have tests in the program as the athletes progress through a cycle.
          • **Swims can be before the FTP test – but everything else should be after.
          SWIM
          • Time: 1h 00m
          • Distance: 2500.00 yards
          • WU: 300 swim/100 drill
          • MS: 5x (300 swim at slower than T-pace, 100 drill, so 400 total)
          • CD: 100 ez

          Day 14

          RUN
          • Time: 1h 00m
          • After 15 minute warm up, stretch, then run 5x100m strides, with a walk back to the start. Then you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down.
          Comments and Definitions

          Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.