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A Week 2 (cycle 1)

Advanced training plan week 2 ( cycle 1 )

Week 2 will have a lot of running sessions but not too long, with some heavier biking.  After last weeks swimming test, we now have times to work with.  In the next 3-4 weeks I’ll be looking out for a 5-10k race to keep things focused on the run and keep things going for a half marathon in mid feb.  Goal time of sub 1:20 that I have been chasing for a while now . 

Monday

Run 0:40-0:45 (Could do this first thing or right after a bike)

WARM UP
1 mile, with a half mile getting up to half mile half ironman pace at 6:30
MAIN SET
Tempo run. mile and a half at 6:40 / (half mile)2 minute 7:30 pace / 1.75 miles at 6:30
COOL DOWN
1 mile to finish up (5.75 -6 mile total)

Bike 1:10

WARM UP
20 min-shifting through gears- getting the heart rate up.  high cadence by 15 min mark 90 plus spinning
MAIN SET
4x5min power 5’s  (5 minutes hard-5 minute soft pedal)
COOL DOWN
10-15 min spinning-keep a high cadence until last 5 minutes.

Tuesday

Swim 0:50 -After last weeks swim test we can start setting up sets.  my 1k time was 14:20.  That was av. 1:26 per 100m.  I want that down to 1:20.

WARM UP
mixed 1000.  200 swim/ 200 pull w/o paddles/ 400 swim with paddles
4×50 build and on the last one make it up to 85 percent
MAIN SET
6x4x50  build on a set of 4.  These will be on 50 with a minute rest after each 4.  The last one should be hard and fast.  Target is 34-35 seconds for that last one.   (example of speed per 4.  42/40/38/35 on 50 seconds)
COOL DOWN
200 meters.  Still thinking about swim form.

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

WARM UP
1 mile 
MAIN SET
Some medium threshold running at half ironman pacing at 6:20.  
1 mile start at ironman pacing -7:20 pace for .5 mile/ then bounce up to 6:40 .5 mile
2 mile start at ironman pacing -7:20 pace for .5 mile / then bounce up to 6:30 .5 mile
3 mile start at half ironman pacing -6:40 pace for .5 mile/ then bounce up to 7:40 .5 mile
4 mile start at halr ironman pacing -6:25 pace for .5 mile / then bounce up to 7:20 .5 mile
COOL DOWN
1 mile to finish up- for a total of 6/ or 10 kms

Wednesday

Run 1:00 

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 (run this at 1 or 2 incline.)
COOL DOWN
use the last mile to cool down to a walk

Bike 1:10

(Start getting the heavy Wednesday sessions started.)
WARM UP
20 minutes getting a sweat going  -Then 10 minutes of single leg drills.
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
4×100 fast 100’s at 1:40 pace times
MAIN SET
8×200-  3:00-3:15 pace time (20 sec plus) / build 1-4 twice though.    Times 2:50/2:46/2:42/2:37
COOL DOWN
200 swim cool down

Run 0:40- 0:50 (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 / after the mile get some .25 hard .25 easy/  so 6:30 pace with 7:40 off
MAIN SET
Just like Tues–get into a good pace 70-75 effort rate (keep things relaxed)
COOL DOWN
1 mile cool down

Friday ( Play this day by feel– Run is an extra session/ and I’ll have the swim as the primary workout of the day)

Swim 0:50

WARM UP
mixed 1000.  200 swim/ 200 pull w/o paddles/ 400 swim with paddles
MAIN SET
2x4x50 1-4 build twice through. / 
3x4x150 50 easy/ 50 medium / 50 fast  See what the times are for the first 4. Then set up pace times. Work on 15 sec rest with a 1 minute rest between 4.
COOL DOWN
200 meters.  Still thinking about swim form.

Run 0:35-0:40 (only get this guy in if the body feeling good—depending on how the old metal game is going, could also swap out for a short bike.)

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
1 mile 
MAIN SET
3 mile / structured  –  3x .75 mile at 6:40 / .25 mile at 7:10
COOL DOWN
1 mile

Saturday

Swim 0:30 (endless pool session )

Short session for tech.  -points to work on, right hand not crossing over and first catching on the start of stroke on both sides.   

 

Bike 2:00  – HR computrainer session in studio- This will be my first look at Watts for 2014.  Hopefully a 200-210 watts for average


Sunday

RUN 1:10-1:20 (LSR run )

Slowly warm up and old a 7:10-7:30 pace throughout
Cool down with 2 miles left. 
Bike 0:40-0:50 (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