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Winter Maintenance - 8 Weeks RUN FOCUS Training Plan
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- Week 1Expand
- Time: 45m
- WU: 10'
- MS: These are done 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: 30m
- 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.
- Time: 20m
- Time: 50m
- 50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path.
- Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as your 5k pace.
- You are looking to get in about 45 left foot strikes per 26-28".
- Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Distance: 2200.00 yards
- WU: 500 easy.
- MS: 4 x 100 free/50 kick on back, 10" rest between.
- 4 x 100 kickboard (free/breast kick mix). 10" rest.
- 500 pull easy straight into 200 non-free mix.
- Time: 20m
- Time: 40m
- WU: 5'
- MS: 10x1' sprints - start standing and then sit, with 2' recovery.
- CD: 5'
- Time: 30m
- 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: 45m
- Distance: 2000.00 yards
- WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
- MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
- CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling
- Time: 20m
- Time: 55m
- After 10 minute warm up, 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 or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 45m
- 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 from 45'-90' long depending on your fitness level.
- Time: 45m
- Distance: 2000.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy
- Time: 20m
- Week 2Expand
- Time: 40m
- WU: 10'
- MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 45m
- 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.
- Time: 20m
- Time: 1h 00m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 20' of running at 20 beats below LT from prior run test.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 60-90' long depending on fitness level.
- Time: 45m
- Distance: 2150.00 yards
- WU: 200 easy free, 50 easy kickboard.
- MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
- CD: End on last 200 of set using easy, slow stroke for cool down.
- Time: 20m
- Time: 35m
- WU: 5'
- MS:
- 4x30" sprint - with 1' recovery
- 4x1' sprints - standing 2' recovery
- 4x30" sprint again with 1' recovery
- CD: 5'
- Time: 30m
- 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: 50m
- Distance: 2400.00 yards
- WU: 300 swim/100 drill for warm up
- MS: 300 swim w/ pull buoy - then 100 drill - repeat as many times as you can in 45 minutes. Swim effort on the 300s is steady - not hard, not easy. NO STOPPING.
- CD: 100
- Time: 20m
- Time: 40m
- Run 40' - Warm up for at least 10' before the first stride. Run 8x30 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).
- Time: 30m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 00m
- Run 60' 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 4 x (2' slightly over LT/5K pace, 2' very easy).
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- This run can be from 60-90' long depending on fitness level.
- Time: 45m
- Distance: 2000.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace +3". Your rest is 15"
- CD: 300 easy.
- Week 3Expand
- Time: 30m
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
- CD: 10'
- Time: 45m
- Run on a flat course or treadmill.
- WU: 15'
- MS: 15' @ Zone 2
- CD: 15'
- Time: 1h 00m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x 15' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 60-90' long depending on fitness level.
- Time: 1h 10m
- Distance: 2950.00 yards
- WU: 400
- MS:
- 6x50 builds (each one gets faster) on 30" rest.
- 4x(4x100):
- - #1 RI = 20"
- - #2 RI = 15"
- - #3 RI = 10"
- - #4 RI = 5"
- Swim 200 easy
- 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
- Time: 20m
- Time: 50m
- 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: 1h 00m
- Distance: 2500.00 yards
- WU: 300 swim/100 drill
- MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
- CD: 100 easy 2500 total
- Time: 20m
- Time: 1h 00m
- WU: 10'
- MS: Run 5 miles 20 beats below your LT.
- CD: 10'
- Time: 50m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- 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: 45m
- Distance: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Week 4Expand
- 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: 40m
- WU: Warm up for at least 10' before the first stride.
- MS: Run 8x30 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.
- CD: Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 15m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x 20' of running at 20 beats below LT from prior run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 75-90' long depending on fitness level.
- 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: 20m
- Time: 1h 00m
- Start in big ring, easiest gear. Gradually work your way over 25-30' to the hardest gear you can maintain a cadence around 80 with a medium hard effort.
- Leaving it in your hardest gear, do:
- - 10 x (30" grind, 30" all out, 30" grind, 30" stand).
- - 5' grind in big ring, hardest gear.
- Gradually work your back to your easiest gear by 1' for cool-down.
- Grind means sitting back on saddle, turning pedals over, not worrying about keeping cadence high, which should be around 80rpm during a grind.
- Time: 50m
- 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: 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: 20m
- Time: 45m
- 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.
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 15m
- Run 75' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up. Next 30' is 15 x (1' hard - 5K pace, 1' easy - marathon pace). Return to Zone 1-2 for last 15'. 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: 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: 50m
- Week 5Expand
- Time: 40m
- WU: 10'
- MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 35m
- WU: 5'
- MS: 10x30", with 2' recovery.
- CD: 5'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 20m
- Time: 1h 15m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 3x15' of running at 20 beats below LT from prior run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 75-90' long depending on fitness level.
- Time: 1h 10m
- Distance: 3600.00 yards
- WU:
- 500
- 3x100 on 20" rest - build each 25 to go faster.
- 3x100 on 25" rest.
- MS: 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
- Then 200 easy.
- 6x100 w/paddles on 20" rest. Make each on faster again with #6 being faster then #3.
- CD: 200
- Time: 20m
- Time: 1h 00m
- Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27').
- Leaving it in big ring, hardest gear, do a 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.
- Time: 30m
- Time: 1h 00m
- 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: 1h 10m
- Distance: 3500.00 yards
- WU: 200 swim, 200 kick, 200 pull
- MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
- CD: 400 easy pull
- Time: 20m
- Time: 45m
- 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.
- Time: 50m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 00m
- Run 60-90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up. Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace). Return to Zone 1-2 for last 15'.
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- This run can be from 60-90' long depending on fitness level.
- Time: 55m
- Distance: 2500.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Week 6Expand
- Time: 30m
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
- CD: 10'
- Time: 40m
- Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take a short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 15m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 3x20' of running at 20 beats below LT from prior run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 75-90' long depending on fitness level.
- Time: 1h 05m
- Distance: 3250.00 yards
- WU: 400
- MS:
- 6x75 on 20" rest - moderate pace.
- 12x100 on 10" rest.
- 200 easy.
- 8x100 on 30" rest. The 100 is swum as follows:
- - 1st 25 is drill.
- - 2nd 25 is kick (no board).
- - 3rd 25 is swim.
- - 4th 25 is sprint.
- CD: 200
- Time: 20m
- Time: 30m
- 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: 50m
- Time: 1h 00m
- 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: 1h 15m
- Distance: 4000.00 yards
- WU: 400 swim
- MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
- CD: 100 easy non-free
- Time: 20m
- Time: 45m
- 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.
- Time: 50m
- Time: 1h 15m
- Run 75-90' on a flat course or treadmill. Keep HR in Zone 1-2, except for middle section where you run 4 x (2' at 5K pace, 2' at marathon goal pace).
- 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: 45m
- Distance: 2500.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Week 7Expand
- Time: 55m
- WU: 10'
- MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
- CD: 10'
- Time: 45m
- WU: 5'
- MS:
- 4x30" @5k pace - with 1' recovery,
- 8x1' @5k pace - with 2' recovery
- 4x30" @5k pace again with 1' recovery.
- CD: 5'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 20m
- Time: 1h 30m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' of running at 20 beats below LT from prior run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 75-90' long depending on fitness level.
- Time: 1h 10m
- Distance: 3700.00 yards
- WU: 400
- MS:
- Swim 800 w/1' rest. Even split the 800.
- 2*50 drill - on 20" rest.
- 2*400 Even split - stay the same pace throughout. Rest is 20".
- 2*50 drill on 20" rest.
- 4*200 Even Split - make these 10" rest.
- 2*50 drill on 20" rest.
- Swim 200 easy.
- 4*50 FAST! on 1' rest.
- CD: 200 Warm-down
- Time: 20m
- Time: 50m
- WU: 10'
- MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
- CD: 10'
- Time: 30m
- 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: 30m
- Time: 1h 00m
- 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: 1h 25m
- Distance: 4500.00 yards
- WU: 300 swim, 100 kick, 150 drill
- MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
- CD: 100 easy
- Time: 20m
- Time: 30m
- 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: 50m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 30m
- Run 90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 1' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace.
- 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: 45m
- Distance: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim
- MS:
- 10x50, goal is T-Pace - do these on 10" rest. 10x50, goal is T-Pace -3 seconds, rest is 15". 10x50, Sprint 25, easy 25 - 15" rest.
- CD: 300 easy.
- Week 8Expand
- Time: 40m
- WU: 10'
- MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 40m
- WU: Warm up for at least 10' before the first stride.
- MS: Run 8x30 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.
- CD: Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 30m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 75-90' long depending on fitness level.
- Time: 1h 00m
- Distance: 2800.00 yards
- WU: 400
- MS:
- 3 * 200 0:45 rest
- 8 * 25 kick :10 rest
- 4 * 100 0:25 rest
- 8 * 25 kick :10 rest
- 5 * 50 :10 rest
- 100 loosen easy swim
- 6 * 75 pull with paddles 0:20 rest
- CD: 200 warm-down
- Time: 20m
- Time: 30m
- 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: 50m
- Time: 1h 00m
- 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: 1h 40m
- Distance: 5100.00 yards
- WU: 1k warm up as 400 swim, then 600 as 4x(100 drill/50 swim)
- MS: 8x (400 at T-Pace, 100 easy)
- CD: 100
- Time: 20m
- Time: 30m
- 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: 50m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 30m
- Run 90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 2' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace.
- 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: 1h 00m
- Distance: 2000.00 yards
- WU:
- 400 warm up
- 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time.
- CD: 200
- This time the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Day 1 | Print Day |
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 2 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
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 3 | Print Day |
Day 4 | Print Day |
Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.
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 5 | Print Day |
Day 6 | Print Day |
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.
Kenyan and 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 7 | Print Day |
Day 8 | Print Day |
ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke.
Kenyan and 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 9 | Print Day |
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.
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.
LT = Lactate Threshold
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 10 | Print Day |
Day 11 | Print Day |
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 12 | Print Day |
Day 13 | Print Day |
Day 14 | Print Day |
Day 15 | Print Day |
Day 16 | Print Day |
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 17 | Print Day |
Day 18 | Print Day |
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.
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 19 | Print Day |
LT - Lactate Threshold
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.
Day 20 | Print Day |
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.
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 21 | Print Day |
Day 22 | Print Day |
Day 23 | Print Day |
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 24 | Print Day |
Day 25 | Print Day |
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.
Kenyan and 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 26 | Print Day |
Kenyan and 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.
Day 27 | Print Day |
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.
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.
Day 28 | Print Day |
Day 29 | Print Day |
ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke.
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 30 | Print Day |
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 31 | Print Day |
Day 32 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
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.
Kenyan and 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 33 | Print Day |
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.
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.
Day 34 | Print Day |
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.
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.
Day 35 | Print Day |
Day 36 | Print Day |
Day 37 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Kenyan and 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 38 | Print Day |
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.
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.
Day 39 | Print Day |
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.
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.
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 40 | Print Day |
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.
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.
Day 41 | Print Day |
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.
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.
Day 42 | Print Day |
Day 43 | Print Day |
Day 44 | Print Day |
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 45 | Print Day |
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.
Depending on where you are in your off-season training, this is your weight training day. See Core and Strength Guidelines for more information.
Day 46 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
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.
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 47 | Print Day |
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.
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.
Day 48 | Print Day |
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.
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.
Day 49 | Print Day |
Day 50 | Print Day |
ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke
Day 51 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
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 52 | Print Day |
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.
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.
Day 53 | Print Day |
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.
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.
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 54 | Print Day |
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.
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.
Day 55 | Print Day |
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.
Day 56 | Print Day |
Wk #1 | Monday 45m 30m 20m | Tuesday 50m 40m 2200 Yd 20m | Wednesday 40m 30m | Thursday 30m 45m 2000 Yd 20m | Friday 55m 30m | Saturday 1h 00m 45m 45m 2000 Yd 20m | Sunday | Week Total 2h 10m 6200 Yd 2h 25m 3h 30m 2h 20m |
Wk #2 | Monday 40m 45m 20m | Tuesday 1h 00m 45m 2150 Yd 20m | Wednesday 35m 30m | Thursday 30m 50m 2400 Yd 20m | Friday 40m 30m | Saturday 1h 00m 1h 00m 45m 2000 Yd | Sunday | Week Total 2h 20m 6550 Yd 2h 15m 3h 55m 2h 00m |
Wk #3 | Monday 30m 45m | Tuesday 1h 00m 1h 10m 2950 Yd 20m | Wednesday 50m | Thursday 30m 1h 00m 2500 Yd 20m | Friday 1h 00m 50m | Saturday 1h 00m 1h 15m 45m 2200 Yd | Sunday | Week Total 2h 55m 7650 Yd 1h 30m 4h 30m 2h 20m |
Wk #4 | Monday 45m 40m | Tuesday 1h 15m 1h 10m 3450 Yd 20m | Wednesday 1h 00m 50m | Thursday 30m 1h 05m 3100 Yd 20m | Friday 45m | Saturday 1h 00m 1h 15m 45m 2200 Yd 50m | Sunday | Week Total 3h 00m 8750 Yd 2h 45m 4h 25m 2h 20m |
Month 1 totals
Wk #5 | Monday 40m 35m 20m | Tuesday 1h 15m 1h 10m 3600 Yd 20m | Wednesday 1h 00m 30m | Thursday 1h 00m 1h 10m 3500 Yd 20m | Friday 45m 50m | Saturday 1h 00m 1h 00m 55m 2500 Yd | Sunday | Week Total 3h 15m 9600 Yd 2h 40m 4h 35m 2h 20m |
Wk #6 | Monday 30m 40m | Tuesday 1h 15m 1h 05m 3250 Yd 20m | Wednesday 30m 50m | Thursday 1h 00m 1h 15m 4000 Yd 20m | Friday 45m 50m | Saturday 1h 15m 45m 2500 Yd | Sunday | Week Total 3h 05m 9750 Yd 30m 5h 25m 2h 20m |
Wk #7 | Monday 55m 45m 20m | Tuesday 1h 30m 1h 10m 3700 Yd 20m | Wednesday 50m 30m 30m | Thursday 1h 00m 1h 25m 4500 Yd 20m | Friday 30m 50m | Saturday 1h 00m 1h 30m 45m 2200 Yd | Sunday | Week Total 3h 20m 10400 Yd 2h 45m 5h 45m 2h 20m |
Wk #8 | Monday 40m 40m | Tuesday 1h 30m 1h 00m 2800 Yd 20m | Wednesday 30m 50m | Thursday 1h 00m 1h 40m 5100 Yd 20m | Friday 30m 50m | Saturday 1h 00m 1h 30m 1h 00m 2000 Yd | Sunday | Week Total 3h 40m 9900 Yd 1h 40m 5h 40m 2h 20m |
Month 2 totals
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Print Winter Maintenance Triathlon Training Program - 8 Week RUN FOCUS
Requirements
This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their run performance. The athlete must be able to run for at least 1 hour and should be able to complete 4 runs per week.
Plan Schedule
The program starts out with around 3:30 of running in the first week and progresses to around 5.5 hours and six days of running per week seven weeks later.
This program includes swim and bike workouts as well, although these are not the focus of this program. The swim and bike workouts are primarily to maintain current fitness (2-3x per week), while the run workouts take PRIORITY.
The total volume per week ranges from 7 hours per week to about 11 hours if all the ‘optional’ workouts are completed and even up to around 15 hours if you do the longer distances on the bike and run when given a choice. There are also several workouts having a time-range so that you can better customize it to your particular distance.
*NOTE, If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints.
Weight Training
This time, there are no detailed strength training programs. This is because your strength program can vary depending on what part of the off-season you are doing the program in. Instead, we note the days that are optimal for strength training and provide a link to this page allowing you to come up with your own specific plan depending on where you are in the season.
This training plan has 2 days per week of strength training denoted.
Core Strength
Core strength is a part of these programs and is usually 3-4 times per week. There will be links in your training program to the core exercises.
Heart-Rate training
This plan uses heart-rate training zones for intensity specific training, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.
Author
mikericci
Author
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