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A Week 4 (cycle 1)

Advanced training plan week 4 ( cycle 1 )

Week 4 Last week of build up before we start a new cycle

Monday  

Run 0:20  Just to keep the legs moving.

This would be day 8 in a row, which is a lot for me.  just a short recovery run.  Keep the legs bouncy

Swim 0:50  (optional)

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 1:20-25

(Start getting the heavy Tuesdays sessions started.)
WARM UP
20 minutes getting a sweat going 
MAIN SET
5×5 minutes power sessions with 5 minutes between.  For power numbers hang on large ring on the front and on the 4th from the top, then for the 4th and go down one and then down another one for the last one.
COOL DOWN
5-10 minute cool down.

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

WARM UP
1 mile 
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-
4x3x400   First set should be 1:40-45 /2nd 1:30-1:35/ 3 rd 1:30 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
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 1:20

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
Spinerval hill set  1:00
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 0:40-0:45 (Slowly get into it.)
WARM UP
1 mile 
MAIN SET (tempo)
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
5mile start at ironman pacing -7:20 pace for .5 mile / then bounce up to 6:10 .5 mile
6 mile start at half ironman pacing -6:40 pace for .5 mile/ then bounce up to 7:40 .5 mile
7 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

 


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 )  (i’ll end up doing a 10k race in the morning in placement of this run, but I’ll make sure I get my bike ride in.  I’ll probably swap the ride lengths.  longer ride sunday with short on saturday.

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