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A Week 4 (cycle 1)
Advanced training plan week 4 ( cycle 1 )
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
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- 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