• Week 1
    Print Week

    • Day 29

    RUN
    • Time: 40m
    • Run 40' - Warm up for at least 10' before the first stride. Run 10x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
    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. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

    SWIM
    • Time: 1h 00m
    • Distance: 3000.00 yards
    • WU: 400 swim/ 100 drill
    • MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
    • CD: Whirlpool 10'

    Day 30

    BIKE
    • Time: 1h 30m
    • 90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

    Day 31

    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 12x100 @T-pace. Your rest is 15".
    • CD: 300 easy.
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 32

    BIKE
    • Time: 1h 00m
    • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
    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. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

    RUN
    • Time: 50m
    • WU: 15' includes 4x20" strides
    • MS: Then 25' tempo run at LT or 5k could be substituted.
    • CD: 10'
    • Stretch when done and add in Core 1, 2 or 3.

    Day 33

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 34

          BIKE
          • Time: 3h 00m
          • 3 hour ride - first hour is Zone 1, 2nd hour is Zone 2, last hour is Zone 1.
          Comments and Definitions

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

          SWIM
          • Time: 45m
          • Distance: 2225.00 yards
          • WU: 500
          • MS: 5x100 on 10" rest.
          • 10x50 on 30" rest.
          • 15x25 on 45" rest. These are all done at an all out effort.
          • Last set is 5x50 kick on 10" rest.
          • CD: 100

          Day 35

          RUN
          • Time: 1h 15m
          • Breakthrough: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence.
          Strength
          • Time: 40m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            3
            15
            20
          • BACK
            Bent-Arm Pulldown
            3
            15
            20
          • LEGS
            Leg Press
            3
            15
            20
          • BACK
            Seated row
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • LEGS
            Hamstring curl
            3
            15
            20
          • CORE
            Core #2
            2
            0
            0