- Time: 45m
- WU: 10'
- MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
- 90" right leg, then 90" left leg.
- 45" right, 45" left, vice versa 2x.
- 30" left, 30" right increase cadence each 5" to maximum.
- 20" right, 20" left for 2'
- 15" right, 15" left for 1'
- 10" right, 10" left, for 40"
- 5"right, 5" left for 20"
- 3-4 x 1' at max cadence, RI 1'
- 3-4 x 15" at max cadence to spinout, RI 45"
- CD: 10'
- Time: 1h 00m
- WU: 10'
- MS: Run 5 miles at 20 beats below your LT
- CD: 10'
- Time: 1h 10m
- Distance: 3450.00 yards
- WU: 400
- MS:
- 4x75 on 20" rest - odds ones have middle 25 yds as drill (1,3) - the evens have the first/last 25 as drill.
- 8x200 as follows:
- - #1, #5 - 150 cruise, 50 FAST!
- - #2, #6 - 100 cruise, 100 FAST!
- - #3, #7 - 50 cruise, 150 FAST!
- - #4, #8 - 200 FAST! These are on 30" rest.
- 200 easy.
- Swim 5x150 on 15" rest. Do these w/paddles.
- CD: 200
- Time: 50m
- Time: 1h 25m
- WU: 15' warm up - nice smooth spinning
- MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 2x25 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
- CD: 10' cool down.
- Time: 30m
- OPTIONAL RUN:
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 1h 00m
- 30 minutes to 1 hour - your choice. If you feel good go longer than 30 minutes.
- Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes.
- *If you are riding one hour, then repeat this cycle again of 20 minutes increasing resistance and easing back off on the last 10 minutes. Purpose is to loosen legs after a long run or ride from the day before or even a recent race. If it's nice out, feel free to spin outside, but stay in the small chain ring.
- Time: 1h 05m
- Distance: 3100.00 yards
- WU: 400 swim/ 100 drill
- MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
- CD: 100
- Time: 3h 00m
- WU: 45'
- MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit Z4. Keep HR in Zone 1-2 otherwise. Alternate standing and sitting for each hill repeat. After the final hill repeat, you can spin easy until you have hit the 3 hour mark (including cooldown).
- CD: 25'
- *Don't worry if the WU or CD aren't exactly right since you have to ride out to the hill.
- Time: 45m
- Distance: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Time: 1h 00m
- A very easy recovery ride - no higher than the top of Zone 1.
- Time: 1h 15m
- Run 75' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy).
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- This run can be from 75-90' long depending on fitness level.
- Time: 50m
Day 22
Day 23
Day 24
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 25
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 26
Day 27
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 28
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.