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A week 3 (cycle 1)

Advanced training plan week 3 ( cycle 1 )

Week 3 will introduce speed workouts into the mix and start building from there.

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 6:35 / (half mile)4 minute 7:30 pace / 1.75 miles at 6:25-30
COOL DOWN
1 mile to finish up (5.75 -6 mile total)

Swim 0:50

WARM UP
2×100 swim 100 backstroke 100 swim 100 paddles 
4×50 build
2×50 fast
MAIN SET
5 x 200 swim @70 on 3:30 / 100 swim @ 80 on 1:45/ 50 swim @85 plus  30 sec after each set
COOL DOWN
400 paddles / 200 swim

Tuesday

Bike 1:20-25

(Start getting the heavy Wednesday sessions started.)
WARM UP
20 minutes getting a sweat going  -Then 10 minutes of single leg drills.
MAIN SET
5×5 minutes power sessions with 5 minutes between
COOL DOWN
5-10 minute cool down.

 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 ironman pacing -7:20 pace for .5 mile / then bounce up to 6:20 .5 mile
4 mile start at ironman pacing -7:20 pace for .5 mile / then bounce up to 6:10 .5 mile
5 mile start at half ironman pacing -6:40 pace for .5 mile/ then bounce up to 7:40 .5 mile
6 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 7/ or 11 plus kms

Wednesday

Swim 0:50

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 36-37 seconds for that last one.   (example of speed per 4.  42/40/38/35 on 50 seconds)
COOL DOWN

 

Bike 1:00

WARM UP
15 minutes warm up- mixing up the gears  then 5 minutes of 20 second hard  ( 100 cad) 40 sec light pedaling (80-85 cad)
MAIN SET
mixed intervals—Focus on high cadence and keeping heart rate under 150
10 minutes light pedal

Run 0:30 

WARM UP
Use about 2 miles to get into a 7:10-20 pace
MAIN SET
Hold sub 7:30-7:40  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


Thursday 

Bike 1:00

WARM UP
10 min warm up
MAIN SET
Spinerval hill session
COOL DOWN
5 min 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 
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. 
12x75m 25 easy /50 hard on 1:05
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 

get the swim in if its missed on Friday session

Bike 3:00  – Spineral 3hr video

Bust out the door for a RUN 0:30- 0:45 trying on keeping the @ or around 7:40 under pacing


Sunday

RUN 1:20-1:30 (LSR run )

Slowly warm up and old a 7:20-7:40 pace throughout
Cool down with 2 miles left. 
Bike 1:20-30
(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
3x15x5min cool between- 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.  
COOL DOWN
10 min easy gear