• Week 1
    Print Week
  • Day 8

    SWIM
    • Time: 1h 00m
    • Long day
    • wu: 200swim, 200kick, 200pull, 200swim
    • main: 1600 ladder. Do a set of 275, then 250, 225 etc…until 25. Start at RPE 3 and build speed on each one until the end.
    • cd: 4 x 50, each slower than last
    Comments and Definitions

    Many of the workouts this week are the same as I have written for first time half Ironman plan. Becoming fast at sprint distance still takes lots of endurance and as we move into the build periods we'll get more above lactate threshold work. But for now, it's still lots of volume! Key session this week is the long swim on Monday.

    Day 9

    BIKE
    • Time: 45m
    • 45 outside or on trainer. RPE 3. Again, practice food and hydration timing that you plan to use during race.
    Comments and Definitions

    Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swim is best but you can setup a transition area in your trunk and run out of the pool just as easily. Just like race day, remember to buckle your helmet before doing anything else--no finish times if you get DQ'd.

    RUN
    • Time: 30m
    • 30 minutes at RPE 2. Do in morning or late, but not within several hours of swim/bike work.
    SWIM
    • Time: 30m
    • Swim continuous 30 minutes at RPE 4, open water if possible.

    Day 10

    RUN
    • Time: 45m
    • 45 minutes wth strides at RPE 3-4.

    Day 11

    BIKE
    • Time: 30m
    • 30 minutes spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.
    Comments and Definitions

    The notation above for tempo runs means for today after warming up you'll do 3 sets. In each set, you'll run 12 minutes at RPE6 then back off for 3 minutes recovery at RPE2.

    RUN
    • Time: 1h 15m
    • 75 minutes tempo
    • wu: 15 minutes RPE 3
    • main: 3 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
    • cd: 15 minutes at RPE 3

    Day 12

    SWIM
    • Time: 45m
    • Race-specific
    • wu: 6 x 75, last 25 in each is backstroke.
    • main: 3 x 500, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
    • cd: 150 easy

    Day 13

    BIKE
      SWIM
        RUN

          Day 14

          BIKE
          • Time: 1h 30m
          • 1.5 hours at RPE 3-4 (1.5 hours if on trainer)
          Comments and Definitions

          Today is a Run-Bike-Run Brick.

          RUN
          • Time: 40m
          • 20 minutes at RPE 3
          • BIKE
          • 20 minutes at RPE 3