Intl Distance - Week 12

International Distance Group
Week 12

Run Focus Week
Swim 2:30 - Bike 3:40 - Run 3:50 - Total: 10:00

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

Mon

SWIM 0:45

WARM UP

400 Swim - 300 Kick - 300 Pull

Build the effort gradually throughout the warmup
- the effort on the Pull should be about 75-80%

MAIN SET

5 x 250 @75-84% w/15 sec rest

- hold your pace even throughout

(Alternate Set: 5 x 200)

COOL DOWN
250 easy swim, continuous

BIKE 0:30
    Keep your HR below 70% throughout this recovery spin.
    - keep it in your small chain ring and keep the gearing easy
        enough to allow you to pedal at 90-100 rpm

DAILY TOTAL: 1:15

Tue

BIKE: 1:10
    20:00 gearing pyramid warm up
    - 2:00 @ very easy gear, then 3:00 slightly harder (HR up to 60%),
        4:00 w/HR at 65%, 5:00 w/ HR @70%, 6:00 w/HR @75%

    Intermediate Set
    6 x 15 sec build to a sprint (120+ rpm) w/45 sec easy spin after each
    spin easy for 3:00 before continuing

    2 x 12:00 @75% w/ 3:00 recovery @60% after each
    - perform each repeat as follows:
        3:00 in aero position, spin @90-100 rpm
        3:00 in upright climbing position, spin @75-80 rpm
        3:00 in aero position, spin faster, @100-110 rpm
        3:00 in upright climbing position, spin at 75-80 rpm
    For the climbs, you’ll have to use a harder gear to have it feel as difficult
    as it does when you’re climbing outside -- if you own a CompuTrainer
    you can program a slight uphill grade into your custom course.

Cool down completely, gradually reducing your gearing & cadence

RUN 0:40
    Run over a rolling course if you can or program in occasional hills on your
    treadmill. You want to keep your HR below 75%, so keep the inclines
    gradual -- walk up the hills if you have to in order to keep your HR down.

    During the last 20 minutes do the following:
        6 x (20 sec strides w/1:40 easy jog after each).
        Try to increase your leg turnover speed to 90-95 strides per minute,
        and gently lengthen your stride length.

DAILY TOTAL: 1:50

WEEK-TO-DATE: 3:05

Wed

SWIM 0:45
    WARM UP
    3 x (100 Swim - Kick - Pull), continuous
       - the third set should be faster, up to 80%

    MAIN SET
    "moderate" = 75%; "hard" = 80-85%
    50 moderate - 150 hard - 250 moderate -- w/15 sec rest after each
    go straight into:
    250 hard - 150 moderate - 50 hard -- all Pull, w/15 sec rest after each
    go straight into:
    50 moderate - 150 hard - 250 moderate -- w/15 sec rest after each

COOL DOWN
200 easy swim

RUN 0:30
This is the extra (fifth) run session during this run focus week, so treat this
like a short endurance run. Keep the intensity under 75% thorughout.

DAILY TOTAL: 1:15

WEEK-TO-DATE: 4:20

Thr

SWIM 1:00
WARM UP
600 Swim, every 4th 25 fast

    MAIN SET
    This is designed to help you gain a sense of pace, and should feel like
        the opening swim event in a triathlon:
    3 x (6 x 100 w/10 sec rest after each) w/60 sec rest after each set
    - each set should be evenly paced, holding your HR at or above 80% throughout
    (Alternate Set: 3 x (4 x 100))

    COOL DOWN
    300 Swim
    - begin @70%, gradually reducing your HR to 50% by the end

RUN 1:00
15:00 warmup, gradually bringing your HR up to 75%

    2 x 15:00 @ 70-75% w/5:00 easy jog @60% in between
    - by splitting this tempo run into two portions, you should be able
        to focus on holding proper form -- including a cadence of 90-95 rpm --
        for the entire set.

(Alternative higher intensity set for either the track or the road:)
4 x (1600m / 6:30) @84-88% w/(400m / 2:30) @60% recovery jog after each

Cool down completely, allowing enough time for your HR to return
under 60% by the end.

DAILY TOTAL: 2:00

WEEK-TO-DATE: 6:20

Fri

Complete recovery day

Sat

BIKE 1:30
    WARM UP
    20:00 warm up spin
    - take yourself through a slightly increasing gearing pyramid

    DRILLS
    3:00 Isolated Leg Training: (20 sec right leg only, 10 sec transition,
        20 sec left leg only, 10 sec transition) - 3 x through
    4:30 VG Set - do this 3 x through:
        45 sec in medium gear @100-110 rpm,
        45 sec in easy gear @110-120 rpm,
        45 sec in harder gear @90-100 rpm

    MAIN SET
    Higher Intensity: 3 x (3.1 miles / 5km / 9:00) @84-88% w/6:00 recovery @60%
    -or-
    Endurance Set: 2 x (6.2mi / 10km / 20:00) @75% w/10:00 recovery @60%

Cool down completely, gradually bringing the effort and HR down to 60%

RUN 0:30
    Put this in right after the bike workout if possible. Your HR will easily
    start climbing toward 75% and above; concentrate on keeping the
    intensity below 75% throughout, holding good form and slowly reducing
    your strides per minute from about 90 down to 80 by the end

DAILY TOTAL: 2:00

WEEK-TO-DATE: 8:20

Sun

RUN 1:10
To keep things interesting -- and to give your HR a slight boost -- throw in
3 x 12:00 @ 75% w/3:00 recovery in the middle

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

DAILY TOTAL: 1:40

WEEK-TO-DATE: 10:00