Week > 19


Monday

  • Complete recovery day

Tuesday

Swimming 0:45

  • Warm up
  • 400 Swim
  • 12 x 75 w/10, each one is (25 / 25 easy/25 fast)
  • Main set
  • 800 ""
  • - 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down:
  • 3-3, 2-2, 1-1
  • - fast laps should be under control |-§-| 85%
  • Cool down
  • 400 Pull |-§-| 70-75%; work on even stroke count and perfect mechanics.
  • Stay relaxed.

Bike : - 1:00

  • Warm up
  • 15:00 warmup spin, gradually increase HR to 70%
  • Main set
  • 8 x 3:30 |-§-| 75-85% w/30 sec recovery
  • #1-4 |-§-| 75%
  • #5-8 allow HR to increase to 85%
  • - you should be pretty tired by the end, but not completely wiped out
  • Cool down
  • Cool down completely, allowing your HR to get back below 50% before stopping

Daily total > 1:45


Wednesday

Run : - 0:50

  • This Run should not feel stressful at any point ... the intensity should remain under control
  • and the effort should stay minimal, holding your HR right at 75% throughout
  • 15:00 gradual warmup, bringing your HR up to 70% by the end
  • 6 x (20 sec strides w/1:40 easy jog after each)
  • - stay relaxed and light on your feet. Go straight into:
  • 15:00 "" Run : - |-§-| 75% intensity
  • - hold an even rhythm and pace throughout
  • Jog easy to the end, letting HR to come down and legs recover.

Bike : - 1:10

  • 20:00 Warm up spin
  • - begin in an easy gear for 2:00, then increase by one gear for 3:00, 4:00, 5:00, and 6:00
  • - bring the intensity up to 75% by the end
  • 2 x 17:30 |-§-| 75% w/2:30 recovery spinning |-§-| 60% after each
  • - it's ok to substitute a standard distance (i.e. 5 miles) in place of the time interval
  • Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 2:00

Week > to date > 3:45


Thursday

Swimming 0:45

  • Warm up
  • 2 sets of the following:
  • 200 Swim
  • 3 x 50 Kick w/10 sec rest, descend 1-3
  • 2 x 100 Pull w/10s rest: #1 easy, #2 hard
  • Main set
  • 3 x 400 Swimming w/30 sec rest
  • - #1 moderate (75-80%)
  • - #2 mod-hard (85-90%)
  • - #3 hard (90+%)
  • Cool down
  • 6 x 50 on 1:00 - nice, easy recovery

Run : - 1:00

  • Warm up
  • 20:00 jog, progressing gradually to 75% intensity
  • Intermediate set
  • 6 x 20 sec "run-ups" w/40 sec recovery after each
  • Main set
  • 12 x 400 (1 lap, or 1:30) |-§-| 75-85% w/100 (or 30 sec) easy
  • - rather than a typical set of 400s, these should be done at marathon pace, making sure you keep the rest interval consistent in order to help build strength and staying power
  • - it's a good idea to switch direction after each set of 4 to help balance your form (and help you keep count!)
  • - hold a steady pace throughout and find a sustainable rhythm that you could carry through a race of a half marathon or longer
  • Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:45

Week > to date > 5:30


Friday

Swimming 1:00

  • Warm up
  • 200 Swimming - 200 Kick - 200 Pull - 200 Swim
  • - second Swimming should be faster than the first
  • Main set
  • 4 x 300 Swimming |-§-| 75-80% w/20 sec hold times and effort even, keep stroke stretched out
  • 4 x 200 Pull (ok to use hand paddles) |-§-| 75-80%
  • Cool down
  • 300 continuous swimming, bringing your HR back down slowly

Bike : - 0:50

  • 20:00 Warm up spin, gradually bringing your HR up to 70%
  • 2 x 3:00 Sets
  • - allowing your HR to rise to 75% - staying relaxed
  • - each set consists of:
  • 1:00 in moderate gear, |-§-| 90-95 rpm
  • 1:20 in hard gear, |-§-| 80-85 rpm
  • 40 sec in easy gear, |-§-| 105-110 rpm
  • straight into :
  • 10:00 steady time trial |-§-| 75% intensity (moderate pace)
  • Cool down completely, bringing your HR back down to 50% by the end

Daily total > 1:50

Week > to date > 7:20


Saturday

Bike : - 1:45

  • Use this to guide you whether you are indoors or outside:
  • Indoor alternative:
  • 30:00 (longer) Warm up spin, gradually bringing your HR up to 70% by the end
  • 12 x 20 sec "bursts" w/40 sec recovery
  • Main set :
  • 2 x 7:00 |-§-| 84-88% w/3:00 |-§-| 60% recovery
  • straight into:
  • 20:00 (or 10 miles) |-§-| 75% in a harder gear
  • 20:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : - 0:30

  • Work on getting into a rhythm and 75% effort right away. Pretend you are in
  • your key race's bike-Run  transition area ... change your gear quickly and get out the door.
  • Take a bottle with you and drink every 7-8 minutes as if you were hitting an aid station.
  • Walk for several minutes after, and get in a good, full body stretch as part of your Cool down .

Daily total > 2:15

Week > to date > 9:35


Sunday

Run : - 1:00

  • The effort on this Run  should be harder than a typical long steady distance run, keeping your HR at 70-75% ... even let it climb to 80% towards the end.
  • It's important to finish strong and remain hydrated throughout the entire day's effort.
  • Cool down and stretch completely afterward.

Daily total > 1:00

Week > to date > 10:35

Swimming 2:30 - Bike : - 4:35 - Run : - 3:20 - Total: 10:35

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