International Distance Group
Week 29
Swim 2:30 - Bike 6:05 - Run 4:05 - Total: 12:40


Monday

Complete recovery day


Tuesday

SWIM 0:45
    WARM UP
    400 Swim
    12 x 75 w/10, each one is (25 build up/ 25 easy/25 fast)

    MAIN SET
    1000 "Loco"
    - 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down:
        4 laps easy, 4 laps fast, 3-3, 2-2, 1-1
    - fast laps should be under control @85%

    COOL DOWN
    400 Pull @70-75%; work on even stroke count and perfect mechanics. Stay relaxed.

BIKE 1:10
    WARM UP
    15:00 warmup spin, gradually increase HR to 70%

    MAIN SET
    10 x 3:30 @75-85% w/30 sec recovery
        #1-5 @75%
        #6
-
10 allow HR to increase to 85%

    - you should be pretty tired by the end, but not completely wiped out

    COOL DOWN
    Cool down completely, allowing your HR to get back below 50% before stopping
 

DAILY TOTAL: 1:55


Wednesday

RUN 0:55
    This run should not feel stressful at any point -- the intensity should remain under control
    and the effort should stay minimal, holding your HR right at 75% throughout

    15:00 gradual warmup, bringing your HR up to 70% by the end
    6 x (20 sec strides w/1:40 easy jog after each)
    - stay relaxed and light on your feet.  Go straight into:

    20:00 "tempo" run @75% intensity
    - hold an even rhythm and pace throughout

    Jog easy to the end, letting HR to come down and legs recover.

BIKE 1:30
    20:00 warm up spin
    - begin in an easy gear for 2:00, then increase by one gear for 3:00, 4:00, 5:00, and 6:00
    - bring the intensity up to 75% by the end

    3 x 17:30 @75% w/2:30 recovery spinning @60% after each
    - it’s ok to substitute a standard distance (i.e. 5 miles) in place of the time interval

    Cool down completely, spinning @50-60% to flush out your legs nicely by the end
 

DAILY TOTAL: 2:25

WEEK-TO-DATE: 4:20


Thursday

SWIM 1:00
    WARM UP
    200 Swim - 200 Kick - 200 Pull - 200 Swim
    - second Swim should be faster than the first

    MAIN SET
    4 x 300 Swim @75-80% w/20 sec hold times and effort even, keep stroke stretched out
    4 x 300 Pull (ok to use hand paddles) @75-80%

    COOL DOWN
    300 continuous swimming, bringing your HR back down slowly

RUN 1:10
This is designed to be done at the track, but you can follow the instructions on the road if necessary.

    WARM UP
    20:00 jog, progressing gradually to 75% intensity

    INTERMEDIATE SET
    6 x 20 sec "run-ups" w/40 sec recovery after each

    MAIN SET
    16 x 400 (1 lap, or 1:30) @75-85% w/100 (or 30 sec) easy
    - rather than a typical set of 400s, these should be done at marathon pace, making sure you
        keep the rest interval consistent in order to help build strength and staying power
    - it’s a good idea to switch direction after each set of 4 to help balance your form (and help
        you keep count!)
    - hold a steady pace throughout and find a sustainable rhythm that you could carry through
        a race of a half marathon or longer

    Cool down at least 15:00, until your HR is back near 50%

 

DAILY TOTAL: 2:10

WEEK-TO-DATE: 6:30


Friday

SWIM 0:45
    WARM UP
    2 sets of the following:
        200 Swim
        3 x 50 Kick w/10 sec rest, descend 1-3
        2 x 100 Pull w/10s rest: #1 easy, #2 hard

    MAIN SET
    3 x 500 Swim w/30 sec rest
    - #1 moderate (75-80%)
    - #2 mod-hard (85-90%)
    - #3 hard (90+%)

    COOL DOWN
    6 x 50 on 1:00 - nice, easy recovery

BIKE 1:10
    20:00 warm up spin, gradually bringing your HR up to 70%

    3 x 3:00 Variable Gearing Sets
    - allowing your HR to rise to 75% - staying relaxed
    - each set consists of:
        1:00 in moderate gear, @90-95 rpm
        1:20 in hard gear, @80-85 rpm
        40 sec in easy gear, @105-110 rpm

    straight into:
    10:00 steady time trial @75% intensity (moderate pace)

    8 x 20 sec fast spinning (cadence ~120 rpm) w/1:40 in between (~90 rpm)

    Cool down completely, bringing your HR back down to 50% by the end
 

DAILY TOTAL: 1:55

WEEK-TO-DATE: 8:25


Saturday

BIKE 2:15
    Use this to guide you whether you are indoors or outside:

Indoor alternative:
    30:00 (longer) warm up spin, gradually bringing your HR up to 70% by the end

    12 x 20 sec "bursts" w/40 sec recovery

    MAIN SET:
    3 x 7:00 @84-88% w/3:00 @60% recovery
    straight into:
    30:00 (or 10 miles) @75% in a harder gear

    20:00 gradual cool down spin, bringing your HR back under 60% by the end

RUN 0:30
    Work on getting into a rhythm and 75% effort right away.  Pretend you are in
    your key race’s bike-run transition area -- change your gear quickly and get out the door.
    Take a bottle with you and drink every 7-8 minutes as if you were hitting an aid station.
    Walk for several minutes after, and get in a good, full body stretch as part of your cool down.
 

DAILY TOTAL: 2:45

WEEK-TO-DATE: 11:10


Sunday

RUN 1:30
    The effort on this run should be harder than a typical long steady distance run, keeping
    your HR at 70-75% -- even let it climb to 80% towards the end.  It’s important to finish
    strong and remain hydrated throughout the entire day’s effort.
    Cool down and stretch completely afterward.
 

DAILY TOTAL: 1:30

WEEK-TO-DATE: 12:40