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Week #1 / 70.3 -2016

WEEK #1


Monday

RUN/ STAIRS 0:30 0:45 (2.2kms)
WARM UP
1 mile Warm Up around the track, get the legs ready for quick leg movements
MAIN SET
30 mins- stair work-  start out at single steps at a time for 10 mins/ 10mins double/ 10 mins triple/
COOL DOWN
.5 mile to 1 mile
 

Tuesday

   SWIM 0:40 (this swim session with be short and fast as the weeks go on.)

       WARM UP

400 Swim –  – 500 Pull

   MAIN SET

4 x 50 fast

5 x 200 alt. slow /fast   2:45 on fast    – 20 sec rest

2 x 4 x 100 built-  last 100 1:20 or better- on 2 mins

COOL DOWN

500 pull with band first 200/ last 300 WO band.

BIKE 1:10 (main bike for the week.)
WARM UP
15:00 easy spinning in your small chainring, gradually allowing your HR
to get up to 60%
MAIN SET
2×20 min test set at 85-100 percent (220-240 power)  10 mins between
COOL DOWN
10:00 easy completely, allowing your HR to get back close to 50% by the end
 

Wednesday

RUN 0:40-50  (tempo)
After Running race last Sunday– bring back a bit of speed work

WARM UP – 2 miles  – 7mph or 8:30 pace

MAINSET

3 x .5 mile at 8mph or 7:40 the into /9mph 6:40  (increase speed on each repeat)

COOL DOWN

1 mile 7mph/ 8:30 pace

BIKE   NO BIKE this week.

WARM UP

nil

WORKOUT

nil

COOL DOWN

nil

 

Thursday, 12/19

SWIM 1:00 (3.2 km)
WARM UP
 (300 Swim –  500 Pull)
MAIN SET
6 x 200 w/20 sec rest after each – Swim #1 & 2, Pull #3  
Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Minimize the stroke count
COOL DOWN
6 x 50 Swim w/20 sec rest after each, holding your HR below 70%
BIKE 1:10 ( Tempo-mid range riding)
WARM UP
15:00 easy jogging, allowing your HR to get up to 60% gradually
20:00 “tempo” — performed as follows:
MAIN SET
5 x 5 min hitting 180 power (75 percent)  with 3 mins recover high cadence
COOL DOWN
10 min spinning out
 

Friday

RUN

WARM UP

3 mile warm up / build into 3 miles  7min pace (8.5 mph)  / 3 miles 7:20 pace (8 ish mph)

COOL DOWN

1 mile


Saturday

SWIM (Main session for the week.)

WARM UP

400 swim / 500 pull

MAIN SET

4 x  4×50 fast (sub 40sec) on 1 min   / followed by 200 pull

COOL DOWN

200 pull with band/ 300 pull

RUN 1:30
WARM UP
1-2 miles
MAIN SET
4 x .25 mile @ 6:00 pace/ 10 mph      .25  easy
4 x .25 mile @ 5:50 pace / 10.4 mph   .25  easy
4 x .25 mile @  5:40 pace / 10.6 mph  .25 easy
4 x .25 mile @ 5:40 pace / 10.6 mph   .25 easy
COOL DOWN
.5 to 1 mile 
 

Sunday

RUN 0:50 (5-6 miles)
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75%, and should be held closer to 65%.
BIKE 1:30
WARM UP
15:00 easy spin — use a gear pyramid to gradually build to 75%
— 5:00 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% intensity to finish the set)
COOL DOWN to 1:30 total, gradually bringing your HR
back under 60% by the end