International Distance Group
Week 1

Swim 1:30 - Bike 2:30 - Run 1:30 - Total: 5:30



Welcome to the SuperCoach Network International Distance training program. The overall approach to training will be to build an aerobic foundation from which to work, then add intervals as the race season approaches.

At first, the workouts may seem a little basic and easy, but I can't stress enough the need for patience.  Too much work too soon will only leave you flat when it's time to race.  I want you to be just as excited to race in the middle of the summer as you are to train right now!

So have at it!  Also, take some time to read the articles we've published in the "issues" area.  They should be informative and help you find new ways to improve.
 


Mon
Day Off.  Monday's will always be the designated day off for the week.  Since races typically occur on Sundays, as well as the longer bike and run workouts, this makes perfect sense.

DAILY TOTAL: 0:00

Tues

SWIM 0:45
    WARM UP:

        200 Swim - 200 Kick - 200 Pull

    MAIN SET:

         4 x 300 @ below 70% with :30 rest
 
        Concentrate on being relaxed in the water and getting the "feel" of your stroke.  Speed is not important here.  Your stroke count should be even every lap of every repeat.

    COOL DOWN:

        200 easy swim, continuous
 

DAILY TOTAL: 0:45
         WEEK-TO-DATE: 0:45
Wed

BIKE 1:15
    WARM UP:

    15:00, begin with an easy spin in a high gear and gradually build to 65%.

    MAIN SET:

        Hold your HR as close to 70% as you can without going above it for 50 minutes.  Spin at 90-95 rpms in a gear that keeps the stress on your knees to a minimum.

    COOL DOWN:

        For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.

                                                                                                            DAILY TOTAL: 1:15
         WEEK-TO-DATE: 2:00
Thur

 RUN 0:45
     WARM UP:
 
        Jog easy for the first 10 minutes, keeping your HR below 65%.

    MAIN SET:
 
        For the next 30 minutes, hold your HR as close to 70% as you can without going above it.  Concentrate on staying light on your feet and try to keep your leg turnover (same as cadence on a bike) as close to 90 strides per minute as you can.

    COOL DOWN:

        Let your HR dip back down to 60-65% during the remainder of the run.

DAILY TOTAL: 0:45
WEEK-TO-DATE: 2:45

Fri

SWIM 0:45
    WARM UP:

        2 sets of 100 Swim - 100 Kick - 100 Pull

    MAIN SET:

         8 x 150 @ up to 70% with :15 rest
 
        Try to hold even times on these repeats while keeping your HR below 70%.  Keep everything relaxed and low-key.

    COOL DOWN:

        200 easy swim, continuous

    DAILY TOTAL: 0:45
WEEK-TO-DATE: 3:30

Sat

BIKE 1:15
    WARM UP:

    15:00, begin with an easy spin in a high gear and gradually build to 65%.

    MAIN SET:

        For the middle 50 minutes, hold your HR as close to 70% as you can without going above it.  Spin at 90-95 rpms in a gear that's not too stressful.

    COOL DOWN:

        Let your HR dip to 60-65% for the last 10 minutes and spin at 95-100 rpms.
 

DAILY TOTAL: 1:15
WEEK-TO-DATE: 4:45
Sun

RUN 0:45
     WARM UP:
 
        Jog easy for the first 10 minutes, keeping your HR below 65%.

    MAIN SET:
 
        In the middle 30 minutes, hold your HR as close to 70% as you can without going above it.  Think about relaxed form -- upright posture, relaxed shoulders and loose arm swings, and light footfalls.

    COOL DOWN:

        Jog easy below 65% to the end.

DAILY TOTAL: 0:45
WEEK-TO-DATE: 5:30