International Distance Group
Week 7

Balance Week:
Swim 2:15 - Bike 3:45 - Run 2:35 - Total: 8:35

Mon | Tue | Wed | Thr | Fri | Sat | Sun


Mon

SWIM 0:45
    WARM UP
    500 Swim - 250 Kick - 250 Pull

    MAIN SET
    6 x 250 w/20 sec recovery - all at moderately hard effort
    (Alternate Set: 5 x 200)

    COOL DOWN
    300 easy

BIKE 0:30
    Spin easy in your small chain ring for the entire duration,
    keeping your HR at or below 65%:

    Begin in a very easy gear (i.e. 39x19) for 3:00,
    then adjust to the next hardest gear (39x17) for 6:00,
    then the next hardest (39x15) for 9:00,
    and then back down (to 39x17) for 6:00
    and the lowest (39x19) for 3:00
 

DAILY TOTAL: 1:15


Tue

BIKE 0:55
    15:00 warm up spin

    Intermediate set
    15 sec fast spinning/15 sec easy, 30/30, 45/45, 60/60 (5:00 total)

    3 x 7:30 w/2:30 recovery, hold your HR @75%
         #1 & 2 in "medium" gear, #3 & 4 in "hard" gear

    Alternate Set
    3 x 7:00 @84-88% w/3:00 recovery spin, all in "hard" gear

    Cool down spin to 1:05 total

RUN 0:40
    Run the entire time at a steady aerobic pace, keeping your HR at or under 65%.
    Use a quick leg turnover and keep your shoulders and head square, steady,
    and relaxed.

    From 15-30 minutes (16 min. total), throw in
    8 x 20 second strides w/1:40 recovery in between.
    Let your stride tempo increase to your pace for a timed mile, but stay relaxed.
    Your HR may rise during (and shortly after) the strides to 80+%, but you should
    continue to recover until your HR returns back under 65% again.

    Finish with at least a 10:00 cool down, bringing your HR gradually down to 50%.
 

DAILY TOTAL: 1:35
WEEK-TO-DATE: 2:50


Wed

SWIM 0:45
     WARM UP
     300 Swim - 100 Kick - 200 Pull
     4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each

     MAIN SET
     2 x 600 Swim, alternate (50 @70% / 25 @84-88%)
     (Alternate Set: 2 x 450)

     COOL DOWN
     300 easy swim

BIKE 0:50
    15:00 warm up spin - use " gearing pyramid "
 
    4 x Variable Gearing (VG) Set :
        (2:00 in middle gear, 1:30 easy gear, 2:30 hard gear) w/30 sec recovery

    Spin easy @60-65% to 0:55 total
 

DAILY TOTAL: 1:35
WEEK-TO-DATE: 4:25

Thr

SWIM 0:45
    WARM UP
        400 Swim - 200 Kick - 200 Pull

    MAIN SET
        8 x 150 w/15 sec recovery, @ slightly elevated HR (75%)
        - record your average time for these, using your stopwatch
            to record each repeat if you can

    COOL DOWN
        300 easy swim

RUN 0:40
    15:00 warmup jog, keeping your HR under 70%

    2 x 6:00 w/2:00 recovery
        #1 moderate @65-70%
        #2 comfortably fast, @70-75%

    Alternate Track Set
    Do this instead of the above only if you feel ready for some high intensity work!
        2 sets of the following:
            (1600m / 6:30) @75-80%; (400m / 2:00) recovery
            (800m / 3:15) @84-88%; (400m / 2:00) recovery
            (400m / 1:30) @88+% (400m / 2:00) recovery

    Cool down completely, getting your HR below 60% by the end

DAILY TOTAL: 1:25
WEEK-TO-DATE: 5:50


Fri

Complete recovery day



Sat

BIKE 1:00
    15:00 warm up spin - use " gearing pyramid "

    3 x VG Set w/30 sec light spinning after each
        (2:00 in middle gear @65% / 1:00 in easy gear @60% / 3:00 in hard gear @70%)

    2 x 7:30 @80% w/5:00 recovery
         #1 use "medium" gear and spin 95-100 rpm;
        #2 use "hard" gear and spin 88-92 rpm
        -  record your times and avg HR for both repeats

    Alternate Set
    2 x 7:30 @84% w/5:00 recovery
        use "hard" gear on both repeats

    Cool down to 1:00 total

RUN 0:30
    Work on keeping your leg turnover relatively fast, holding your head steady by
    reducing any up-and-down bouncing.  Ignore your competitive instincts to attack
    the hills and boost your heart rate.  It’s important to keep your intensity in check,
    especially during the building winter months.
 

DAILY TOTAL: 1:30
WEEK-TO-DATE: 7:20


Sun

RUN 0:45
    Hold your HR at or below 70% throughout today’s long run.  Fight the tendency to
    push it -- really use the 70% intensity level as a strict upper limit for your heart rate.
    You’re building cardiovascular strength now; we’ll focus on the higher intensity work
    later in the pre-season.

BIKE 0:30
    Flush out your legs with an easy spin directly after the run, either indoors or
    outside if you can.

DAILY TOTAL: 1:15
WEEK-TO-DATE: 8:35