Week > 7

  • The weekend workouts for running and biking will begin to lengthen as the Key Workout Days (those that will support anaerobic workouts eventually) will gradually shorten.
  • This will add a nice undulating effect to the weekly layout.

Monday

  • Enjoy the day off.

Daily total > 0:00


Tuesday

Swimming 0:45

  • Warm up :
  • 300 Swimming - 200 Kick - 200 Pull - 100 IM
  • Main set :
  • 300 with :20 - :30 rest
  • 1 x 150 with :15 - :20 rest
  • 2 x 100 with :10 - :15 rest
  • 6 x 50 with :10 rest
  • Start the set at 70% and increase your effort up to, but not above, 75%.
  • No added rest between sets of certain distances.
  • Cool down :
  • 2 x 200 your choice, below 65%

Run : - 0:40

  • Warm up :
  • Jog easy for the first 25 minutes, keeping your HR below 70%.
  • Main set :
  • Go right into the following sprint set. 5 sets of:
  • :20 Strides
  • 1:30 easy jog
  • As the weeks progress, the goal is to keep your stride rate consistent while your lengthen your stride.
  • More distance covered per stride = greater speed.
  • Cool down :
  • Bring your HR back down to 65-70% during the remainder of the run.

Daily total > 1:25

Week > to date > 1:25


Wednsday

Bike : - 1:00

  • Warm up :
  • During the first 35 minutes, spin |-§-| 90-95rpms and gradually build to 70%.
  • Main set :
  • Complete 8 repeats of the following sprint set:
  • : 20 Jumps
  • 1:40 easy spinning
  • HR during these short sprints (no matter what sport you do them in) is not important.
  • The distances are too short to really get your HR up too high and, while your body may burn a little, you are not building up a measureable amount of lactate.
  • Cool down :
  • For the remainder of the time, let you HR dip below 65%.

Swimming 0:45

Warm up :

  • 400 Swim, your choice, gradually increase your speed.
  • Main set :
  • 600 - 400 - 200 - 100 with :45 rest between repeats
  • The 600 should be done at 70%. Increase your effort with each Swimming so that the 200 and 100 are done at 75%.
  • Your pace per 100 should get faster with each repeat.
  • Cool down :
  • 6 - 8 x 50 below 65% with :10 rest.

Daily total > 1:45

Week > to date > 3:10


Thursday

Run : - 0:40

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 70%.
  • Main set :
  • For the middle 25 minutes, allow your HR to rise above 70% and hold it between 70-75%.
  • Try to spend more time at the upper end of the HR zone than last week.
  • Cool down :
  • Bring your HR back down below 65% during the last 5 minutes of the run.

Swimming 0:45

  • Warm up :
  • 400 Swim, then:
  • 5 x 50 (1 easy, 1 moderate, 3 "fast" |-§-| 75%) with :10 rest
  • Main set :
  • 600 Swimming |-§-| 70-75%
  • Hold a consistent pace, keep your stroke count even, and don't worry about maximizing your speed.
  • This is just a precursor to the following sprint set.
  • Complete 6 - 8 sets of (25 fast - 25 easy) with :30 rest between sets
  • The fast 25s are to be done all out, while the easy 25s are to be done very easy.
  • Stay relaxed while sprinting, but work on a fast turnover rate.
  • Cool down :
  • 100 - 200 easy swim, your choice

Daily total > 1:25

Week > to date > 4:35


Friday

Swimming 0:45

  • Warm up :
  • 3 sets of 100 Swimming - 100 Kick - 100 Pull; increase your effort each set
  • Main set :
  • 1250 Swimming |-§-| 70-75%.
  • Try to do this at the same effort as the Swimming you did a couple weeks ago so you can see how you are progressing.
  • Cool down :
  • 100 easy swim

Daily total > 0:45

Week > to date > 5:20


Saturday

Bike : - 1:10

  • Warm up :
  • Allow your HR to gradually rise up to 70% during the first 15:00.
  • Main set :
  • For the next 45 minutes, hold your HR |-§-| 70-75%.
  • Try to spend more time near 75% than you did last week.
  • Keep your breathing and body relaxed, especially your shoulders and neck.
  • Cool down :
  • Allow your HR to come back down to 60-70% for the last 10 minutes.

Run : - 0:35

  • If possible, complete this Run  right after biking. Be sure to get dry and wear warm, dry clothes if you go outside.
  • Warm up :
  • Try to get right into a pace |-§-| 70%, and hold it there for the first 15 minutes.
  • Main set :
  • Bump your HR up to 75% for the next 10 minutes.
  • Your legs will probably be tired if you Bike  right before this, so concentrate on relaxed form and breathing.
  • Cool down :
  • Jog easy below 65% to the end.

Daily total > 1:45

Week > to date > 7:05


Sunday

Run : - 0:40

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 70%.
  • Main set :
  • Hold your HR |-§-| 75% for the next 25 minutes.
  • Concentrate on relaxed arm swings initiated from your elbows and relaxed shoulders.
  • Avoid landing on your heels ... more commonly referred to as "heel-striking".
  • This is a big no-no and could lead to injuries in your calves or shins.
  • Try to land on your forefoot or midfoot.
  • Cool down :
  • Jog easy below 65% to the end.

Bike : - 0:50

  • Try to do this ride right after running if you can.
  • Keep your HR below 75% and spin at 95+ rpms.
  • You can shift into your big chain ring as long as you spin fast enough.
  • After completely warming up and spinning the legs (15 minutes or so), do two sets of:
  • 5:30 |-§-| 75%
  • 1:30 |-§-| 65%
  • 4:45 |-§-| 75%
  • 1:15|-§-| 70%
  • During the final 10 minutes, let your HR come down below 65%.

Daily total > 1:30

Week > to date > 8:35

Swimming 3:00 - Bike : - 3:00 - Run : - 2:35 - Total: 8:35

training sport

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