International Distance Group
Week 4

Swim 2:15 - Bike 3:30 - Run 2:15 - Total: 8:00



This is the final week of the initial introductory cycle, marked by the addition of another run workout.  Applaud yourself for sticking to the program -- I know how difficult it is to ease off the throttle when you are itching to get going!

You can look forward to higher intensity workouts next week -- though they will remain aerobic -- as well as the addition of more workouts to the weekly schedule.

As always, have a great week!


Mon

Day off.  Or you can move workouts from Christmas Eve/Christmas Day here to compensate for the time off you may be taking during the holiday.
 

DAILY TOTAL: 0:00


Tue

SWIM 0:45
    WARM UP:

         600 Swim (every 4th 25 Kick ) - 200 Pull

    MAIN SET:

         8 x 150 (50 @ 65% - 100 @ 70%) with :15 rest

    You should definitely feel a shift of gears when you try to get your HR up during the final 100 of each repeat.  Try to keep your stroke count per lap the same during the final 100 as in the first 50. 

    COOL DOWN:

        300 (25 Kick - 25 Rt arm only - 25 Lft arm only - 25 Swim)

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

    MAIN SET:
 
        During the middle 30 minutes, keep your HR steady as close to 70% as you can.  Hopefully you can feel that you're moving at a faster pace than you were three weeks ago.
        Concentrate on staying light on your feet.  Try to initiate your stride from your hips instead of your knees or feet, as is common.

    COOL DOWN:

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

DAILY TOTAL: 1:30

         WEEK-TO-DATE: 1:30


Wed

BIKE 1:15
    WARM UP:

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

    MAIN SET:

        Raise your HR as close to 70% as you can without going above it and keep it there for 50 minutes.
        If you're on a CompuTrainer, take note of how much higher your watts are at this effort level than they were three weeks ago.  There should be improvement.  If you don't own a CT, then tune into your body to notice improvement; or maybe you're using a harder gear than you used to.

    COOL DOWN:

        For the remaining 10 minutes, let you HR dip below 65%.

                                                                                                            DAILY TOTAL: 1:15

         WEEK-TO-DATE: 2:45


Thur

 RUN 0:45
     WARM UP:
 
        Jog easy for the first 5 minutes, keeping your HR below 65%.

    MAIN SET:
 
        For the middle 35 minutes, hold your HR @ 70%.

    COOL DOWN:

        Bring your HR back down below 65% during the remainder of the run.

SWIM 0:45
    WARM UP:

        200 Swim - 200 Kick - 200 Pull - 200 Swim; make the second 200 Swim faster than the first.

    MAIN SET:

         3 x 400 @ 70% with :30 rest
 
        Try to hold consistent repeat times and stroke counts from start to finish.  Keep your shoulders and arms relaxed on the recovery of your stroke (when you bring your arm forward from your hip to enter it back into the water).

    COOL DOWN:

        400 Pull easy and with perfect technique.
 

DAILY TOTAL: 1:30

WEEK-TO-DATE: 4:15


Fri

SWIM 0:45
    WARM UP:

        600 your choice

    MAIN SET:

        1500 Swim straight @ 70%.
 
        Get your HR as close to 70% (without going over) as you can during the entire swim.  Try to keep your pace consistent -- if you can't then you probably started out too fast.  Record your time for future comparison.

    COOL DOWN:

        6 x 50 easy swim, your choice with :10 rest

    DAILY TOTAL: 0:45

WEEK-TO-DATE: 5:00


Sat

BIKE 1:15
    WARM UP:

    10:00, begin with an easy spin in a high gear and gradually build to 65%.

    MAIN SET:

        Hold your HR @ 70% for the next 55 minutes.  Still remain in your small chain ring and spin at 95+ rpm.

    COOL DOWN:

        Allow your HR to come back down to 60-65% for the last 10 minutes.  Continue to spin at 95-100 rpms.
 

DAILY TOTAL: 1:15

WEEK-TO-DATE: 6:15


Sun

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

    MAIN SET:
 
        Hold your HR @ 70% for the next 30 minutes.  Keep your shoulders and arm swings relaxed.

    COOL DOWN:

        Jog easy below 65% to the end.

BIKE 1:00
    Try to do this ride right after running if you can.  Keep your HR below 70% and spin at 95+ rpm in your small chain ring.

    During the middle 30 minutes, do two sets of:
        6:00 @ 70%
        1:30 @ 60%
        6:00 @ 70%
        1:30 @ 65%

    Ease back below 65% for the final minutes to the end.
 

DAILY TOTAL: 1:45

WEEK-TO-DATE: 8:00