Share This

Off season Week #6

Off season Week #6

Week #6

About one month before Dec 15th 50km trail run-and just plain old maintenance training.  High intensity rest to work ratio 1:1 to this point and starting this week slowing start cutting the rest.   Going into this week on the power fives it will be 5 on 4 off/ and on the run repeats will go 400 hard 200 rest


Monday – rest day.


Tuesday

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

(Short session, just used to keep the legs going and gain a bit of mileage)
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

 Run 1:00

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
1 mile 
MAIN SET
2 x 4 x 400  meters starting at 6:10 pace w/ 200 meters between with last 4 @ 5:45-50 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

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 7:00 pacing for 2-3 miles
COOL DOWN
1 mile cool down

Bike 1:00

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
10:00 easy spinning, gradually bringing the heart rate up
drills 3×3:00 single leg
MAIN SET (power 5’s)
 4 x5 min with 4 minutes rest in between  (full power on the power 5s)
COOL DOWN
5-10 minutes cool down

Friday

Swim  0:40

WARM UP
100 free / 100 backstroke/ 200 pull / 200 kick/ 200 free 
MAIN SET
4x50free  – lay on the pedal a bit here getting the heart rate 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
100 backstroke / 100 free

Run 0:35-0:40 (only get this guy in if the body feeling good.)

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
1 mile warm up
MAIN SET
2 / 3 miles 6:40 pacing
COOL DOWN
1 mile warm up

Saturday

SWIM 0:40  (speed focus)

WARM UP

800m 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 DOWN

200 swim

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!