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A Week 1 (cycle 1)

Advanced training plan week 1 ( cycle 1 )

Going into the first week of training into the New Year-, I’ll have a good base of training after a 50k trail run two weeks before and working on swim tech.  Biking has been steady and will start reving things up in terms of mileage going into Feb.  We’ll do a few tests in the next 3 weeks to see where the pace times are .

Swim test to start the week

Swim 0:50-1:00

WARM UP
1000- 200 swim/ 200 pull wo paddles/200 with paddles/200 kick/ 400 swim
MAIN SET
2x3x50- build 1-3 /do that twice
1000 timed swim/ figure out were we are in terms of pace times for future workouts.
COOL DOWN
200 cool

Tuesday

BIKE 0:40 (Try and do the bike and run together, warm up the legs and add a little height to the workout.)

WARM UP
Slowly build into 20 minutes/- 10 mins easiest gear -10 mins next-10 mins next gear.
MAIN SET
5 minutes at 75 percent 5 min soft pedal- x 2 thru
COOL DOWN
10 mins easy gear

Run 0:40-0:45 (Slowly get into it.)

WARM UP
Set the treadmill at 7.2 and slowly get to 8.0 mph at the 2 mile mark
MAIN SET
once at 8 miles, increase the speed every .5 mile/  get to half ironman pace of 6:20 and hold for 1 / 1.5 miles
COOL DOWN
slowly cool down from 9.6 down to 7.2 and then down to a walk.

Wednesday

Run 1:30 (18-20km)  —long run for the week

WARM UP
Use about 2 miles to get into a 7:10-20 pace
MAIN SET
Hold sub 7:30 pace for the whole run until the last mile
COOL DOWN
use the last mile to cool down to a walk

Bike 1:00

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
15 minutes getting a sweat going
MAIN SET
2×10 minutes with 10 in between. 75 percent effort on the tens.
COOL DOWN
5-10 minute cool down.

Thursday

Swim 0:50

WARM UP
800- 200 swim/ 200 pull/ 200 pull and paddles/ 200 swim
MAIN SET
turning 50’s working of good form and tech
COOL DOWN
200 swim cool down

Run 0:50- 1:00 (Just pushing a bit more mileage then Tuesday seeing how things are feeling.)

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
1 mile
MAIN SET (power 5’s)
Just like Tues–get into a good pace 70-75 effort rate (keep things relaxed)
COOL DOWN
1 mile cool down

Friday

Bike 0:35-0:40 (only get this guy in if the body feeling good.)

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
15 min
MAIN SET
High cadence easy on the legs 20 min
COOL DOWN
10 min easy gear

Saturday

RUN 0:40-0:50 (focus on being relaxed / try and do this as early as possible)

Slowly warm up and old a 7:10-7:30 pace throughout
Cool down with 2 miles left. Run should be done first.

 


Sunday

Bike 1:35-1:40 (only get this guy in if the body feeling good.)

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
15 min -shifting thru gears 5 easy-and slowly shift up
MAIN SET
3x15x5- 75 percent timed– add up the 3 sessions for a 45 minute TT time pace.  Make sure you have a heart rate for this ride.  should go over 150!
COOL DOWN
10 min easy gear