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Week #6

WEEK #6-  Going to jack up the running this week in preparation for half marathon race/test on Feb of 17th.


Monday ( After a solid week last week and slowly building base and speed, going to use today as an optional rest day-I’ll sleep in and do a light workout in the evening.)

BIKE 0:40-1:00 /  or RUN 0:30

Easy spinning, no real structure and don’t worry about speed or anything.


Tuesday

SWIM 0:45 (toughest swim set)

WARM UP

2 x (100 Swim – 100 kick- 200 Pull);

2nd time faster6 x 50 w/10 sec rest; descend 1-3, 4-6 from moderate to race pace

MAIN SET

It may be harder to keep your HR below 80% in this set than it is when you do 100’s. Pace yourself carefully and keep your HR under control.

7 x 200 @75-84% w/20 sec rest — hold your pace even throughout

COOL DOWN

8 x 25, alternate Kick/Swim, continuous

BIKE 1:15

WARM UP

15:00
–2:00 getting up to 60%, 3:00 to 65%, 4:00 to 70%, 6:00 @75%
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
MAIN SET
5 x (2.4mi / 4km / 7:00) w/1:00 recovery spinning after each
— #1-4 @75%, totally aerobic; #5 @84% — challenge yourself a bit!
— let the time interval dictate how long you ride during each repeat
(do not exceed 7:00)
COOL DOWN
Bring down the intensity gradually:
— 4:00 down to 70%, 3:00 to 60%, 2:00 to 50% before stopping

Wednesday

Bike 1:25 (toughest bike session)

WARM UP
10:00 warm up spin, gradually getting your HR close to 70%
DRILLS
3 x 4:30 variable gearing Set w/30 sec recovery — each one is as follows:
— 3 x through:
— 40 sec @90-95 rpm, 75% intensity;
— 20 sec @100-105 rpm, 80% intensity;
— 30 sec @80-85 rpm, 85% intensity
MAIN SET
“bulk” aerobic spin: 20:00 @75%
10:00 light spin high cadence
“bulk” aerobic spin: 20:00 @75%
hold your cadence between 90-95 throughout
COOL DOWN
5:00 complete cool down — keep going until your HR is back under 60%
Run 0:50
 Increase the intensity to 75% for 30:00 (an aerobic tempo run.)  After mile 1, throw in 2 miles of half marathon pace.   (6:20) Then decrease to marathon pace for a mile (7:00) then,
Cool down the remaining few minutes, finishing with a minute or two of easy walking.
 

Thursday

SWIM 1:00

WARM UP
400 Swim – 200 Kick – 200 IM
MAIN SET
8 x 250 w/30 sec rest
(Alternate set: 8 x 200 w/30)
Descend 1-4, 5-8
— the first one in each set of 4 should be @75%; the last one all out!
COOL DOWN
600 Pull, long and relaxed
RUN 1:00 (toughest running session)
WARM UP
10:00 steady warm up jog, between 60-65%
MAIN SET
3 x (2400 / 10:00) w/(400 / 2:00) recovery after each
#1& 2 @75%, #3 @84%
The 3rd repeat should feel fairly challenging
COOL DOWN
Continue jogging, bringing your HR back down to 60% within 10:00.
Finish with 2-3:00 of walking @50% or lower.

Friday
SWIM 0:45

WARM UP

600 Swim — except every 4th lap is kick
MAIN SET

1500 straight swim — divided up as follows:500 @75%, 500 @84%, 500 @90%(Alternate set: 1200, divided into 400’s)You should pause momentarily after each 500 to catch your split time, for comparison.

COOL DOWN

8 x 50 choice w/10 sec rest

RUN 0:30

Jump on the treadmill for a 1 mile warm up, then set the grade at 2% and continues run at 7:40 pace hold til 30 minutes, and then cool down to a walk.  Stretch out and get ready for the weekend.


Saturday

(edit)

SWIM 0:40

WARM UP

1000 broken-use last 200 to get warmed up for some sprinting-  25 easy  25 hard

MAIN SET

2 x 8 x50 Sprints all out on 1:00  — do a 200 easy between each repeat

COOL DOWN

200 easy

BIKE 2:00

WARM UP
20:00 easy spin, bringing your HR up to 70% by the end
4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm
MAIN SET
Descending Intervals:
These distances represent 10%, 7.5%, 5%, and 2.5% of an Ironman-distance triathlon. You should use this set to begin to develop a sense of pace @75% over a longer distance. — Record your times and compare them to an identical set that you did back on Feb 10.
(11.2mi / 18km / 32:00) @75% — 3:00 recovery @60-70%
(8.4mi / 13km / 24:00) @75% — 2:00 recovery @60-70%
(5.6mi / 9km / 16:00) @75% — 1:00 recovery @60-70%
(2.8mi / 4km / 8:00) @75%
COOL DOWN completely, bringing your HR back under 60% before stopping.
RUN 0:40  (usually do this on the treadmill at 1-2 percent grade)
Brick this run right after the ride.  Get straight into a near  half marathon ironman pace.  (6:25-6:45) and then hold half marathon pace at 6:20 for a total of 3 miles, then dial it down to 7:40 pacing and finish to a walk.
BIKE 1:00
Back on the bike for a flushing of the legs and a bit of a push to get some extra cycling fitness.
 

Sunday

BIKE 0:40

Getting legs ready and a bit tired for the run, to give a bit of brick workout.  Try as many times as possible to get the legs spinning before a run session, just like in tri.

Run 1:30

See if you can find a route today that is a bit different than your usual “Sunday long run” — adding a little variety can keep your attitude fresh. Just make sure to keep your HR under 75% (and closer to 70%) the entire time.
BIKE 0:45
This is the usual continuation of the morning’s aerobic running effort. The reason for putting the short bike work *after* the run is to enable you to continue the effort & cool down more completely while reducing the banging on your legs.
DAILY TOTAL: 2:15
WEEK-TO-DATE: 10:50