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Off Season Week #5

Off season Week #5

Week #5

back in the pool– rolling into some heavier training this week.  About one month before Dec 7th 50km trail run-and just plain old maintenance training


Monday

SWIM 0:40  (speed focus)

WARM UP

5×100’s mix it up with swim/pull/kick/swim/pull

2x4x25m get the heart rate up

MAIN SET

25 east 25 hard 50 easy 50 hard 75 easy 75 hard 100 easy 100 hard/ then build back down in reverse  (total 1000 meters)

4x50m  60 seconds/ holding 38-40
COOL DOWN200 swim


Tuesday

   RUN 1:00 (For the next 12 weeks Tuesday will be the main speed day)

WARM UP

1 mile warm up gradually building speed up to a 6:45-7 mile pace

MAIN SET

4 x 400  meters starting at 6:30 pace w/ 400 meters between with last 4 @ 6:00 pace  w/ 200 meter easy between @ 7:20-7:40 pace

2×800 meters with 400 meters between at 6:00 pacing or better

COOL DOWN

1 mile cool down 

BIKE 0:40 (Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
Slowly build into 30 minutes/- 10 mins easiest gear -10 mins next-10 mins next gear.
MAIN SET
20 mins of alternating legs. 20 sec left legs 10 secs both 20 sec right legs/ 20 mins
COOL DOWN
10 mins easy gear

Wednesday

SWIM 0:40  (speed focus)

WARM UP

5×200’s mix it up with swim/pull/kick/swim/pull

MAIN SET

Short warm up

4×100 build on each 25.  By the last 25 meter -effort should be 80/90 percent.

4x4x50 hard /50 easy  Sub 40s for the 50’s – turning 50 on pace time for each set of 4 / with a minute rest between a set of 4.

In-between the sets – 200 pull

COOL DOWN

200 swim

Bike 0:50   Easy session-
WARM UP
Slowly build into 20 minutes/- 10 mins easiest gear -10 mins next-10 mins next gear.
MAIN SET
20 mins of alternating legs. 20 sec left legs 10 secs both 20 sec right legs/ 20 mins
COOL DOWN
10 mins easy gear
 

Thursday,

Run 0:30-0:40
WARM UP
Take about one mile to get into this then keep the Heart rate low
MAIN SET
Keep 7:20 pacing for 2-3 miles
COOL DOWN
finish off the run slow and get it down to a walk. 
BIKE 1:00  (Wednesday will be the main power sessions.)  I call them power 5′s
WARM UP
10:00 easy spinning, gradually bringing your HR up to 65%DRILLS3 x 3:00 —
do each repeat as– 6 x (20 sec one leg, 10 sec transition)4 x 5:00
Full power effort with 5 minutes cool down between each one
COOL DOWN
spin easy through to end of the session

Friday

SWIM 0:40  (speed is the main focus-do it in the morning, get ur lazy ass out of bed.)

WARM UP

100 free / 100 backstroke/ 200 pull / 200 kick/ 200 free

4x50free  – lay on the pedal a bit here getting the heart rate up.

MAIN SET

Short warm up

8 x50x100 Hard on the 50’s / easy on the 100’s.  stick with the 40 sec 50m and then right into an easy 100 on 2:15.

COOL DOWN

200 swim

 

RUN 0:50 ( Tempo run)
10:00 easy jogging, allowing your HR to get up to 60% gradually
4 miles tempo- 6:30-35′s/really try and push the last mile at 6:20 or better
COOL DOWN
1 mile controlling the heart rate only do both if your up for it- don’t force it.

 

RUN 0:30/0:35 min

WARM UP

1 mile warm up

MAIN SET

2/3 miles at 6:40 pacing

COOL DOWN

last 5 minutes jog


Saturday

BIKE 2:15
WARM UP
20:00 easy spin — use a gear pyramid to gradually build to 75%
– 10:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00
DRILLS
3 x 3:00 alternate leg w/30 sec rest in between
– each ILT should be done as (20 sec one leg – 10 sec transition)
MAIN SET
Straight 55:00 time trial, with mixed intensities — be sure to
follow these guidelines closely:
(7:00 @75% intensity, 3:00 @60% aerobic pace)
(3:00 @84% intensity — explode into it~ — 7:00 @60% recovery)
(8:00 @75%, 2:00 @60%)
(2:00 @84% 8:00 @60%)
(15:00 @75% 2:00 @60%)
(15:00 @75% 2:00 @60%)
COOL DOWN
to 1:30 total, gradually bringing your HR
back under 60% by the end
RUN 0:45
Get into it right after the bike and hold a 6:50-7:00 pace throughout
 

Sunday

RUN 2:30 (long run try and hold good form and keep things relaxed.)
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75% until the 1:45 mark- then try and get 3 miles @ 6:50-7:00
BIKE 1:00
Use this as a “cool down” spin in your small chain ring, beginning @75%
intensity after the run, and gradually coming down to 60% by the end.
You should feel invigorated at the end of your first “real” week!