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A week 7 (cycle 2)

Advanced training plan week 7 ( cycle 2 )

 

Monday ( i’ll be taking this day off for travel and a break for some good solid training in Palm Springs.)

Run 0:20 / Or swap for a short bike.

Just to keep the legs moving.

Just a short recovery run. Keep the legs bouncy

Swim 0:50 (if more pool work is needed go for this workout, otherwise do a short bike or run.)

WARM UP
2×100 swim 100 backstroke 100 swim 100 paddles (swim is meant to work on tech work. Fixing pull problems.
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 0:50

(Start getting the heavy Tuesdays sessions started.)
WARM UP
10 minutes getting a sweat going
MAIN SET
Do 5 minutes of interval work to get sweat going -20 sec fast cadence with 40 seconds large ring-get up out of the saddle.
Keeping the heart rate around 70-75- just a flush out ride.
COOL DOWN
5-10 minute cool down.

Run 0:50-1:00 Speed day ( I’m skipping this workout since my legs are hammered from the training camp but more importantly i’m going straight into a half marathon race on Sunday.) I’ll be doing a mid build to thursday to keep the pacing right.

WARM UP
1 mile / add another mile with 200’s mixed in. Once 40 seconds on the 200s are hit-start up the 400’s
MAIN SET
Get into the 8.0 mph- 7:40 pacing then increase from there. If the weather is good- hit the track.
1 mile-
10×400’s with 200 recovery. First set should be 3:20-25 /2nd 3:00-2:50/ 3 rd 3:00 minus/ 4th 1:30 minus with a solid finish (200 meter recovery between 400 and 400 meter between sets.)
2×400 to finish off the set
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
10×100 – working on stroke working- holding under 1:30- – with 10 sec rest
COOL DOWN
200 mixed swim

 

Run 0:30 (stop at 4 miles)

WARM UP
Use about 1 miles to get into a 7:10-20 pace
MAIN SET
Started out at 7.5 mph and at every .5 mile turned up the pace 2 point til 9 mph.
COOL DOWN
use the last mile to cool down to a walk


Thursday

Bike 1:00

WARM UP
10 min warm up
MAIN SET
 5 minutes 5x Interval work to get the legs going hard. 20 high cadence 40 high ring
Second session will be the power 5’s- We will do 3x5minutes with 4 minutes inbetween
COOL DOWN
5 min cool down
Run 0:40-0:45  Treadmill workout(Similar to Wednesdays running but at every .25 mile we will increase the speed til we hit goal pace of 5:50.)
WARM UP
1 mile by the end of the mile, should be at 8mph with an incline of 1 or more.
MAIN SET
Start at 8 mph then every .25 increase the speed to 10.2mph- once at 10.2- hammer off a mile at the pace.  Then cool down after that.  Should be around 4 miles total.
COOL DOWN
cool down to a walk and make sure u stretch after the session!

 



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 .25 mile at 6:00 / .75 mile at 7:10
COOL DOWN
1 mile

Saturday ( Going into Sundays race -I’ll keep things light and try and get a longer bike later in the day on sunday.)

Swim

get the swim in if its missed on Friday session

Bike 1:20 – Mix up some intervals and some block riding

5×20 second big gear and then flick up every 10 seconds for 1 minute- then after the set of five to a 10 minute block of 70-75 percent. big ring.

Bust out the door for a

RUN 0:20 trying on keeping the @ or around 7:40 under pacing


Sunday

RUN 1:20  Looking for sub 1:20 on this run- Do a good warm up and stay focused.  – stretch after!

Bike 1:45 ( hopefully not to much of a mess after- do this after dinner- make sure there was a good stretch after the run.
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