International
Distance Group
Week 2
Swim 1:30 - Bike 2:30 - Run 1:30 - Total: 5:30
This is the second introductory week.
No matter your current fitness level, this intro period is essential to get
your body in tune with a specific schedule and agenda. Easy weeks during
the preliminary cycles are just as important to the overall picture as the
intervals we will be adding later on.
Have a great week!
Mon
Day Off.
DAILY TOTAL: 0:00
Tue
SWIM 0:45
WARM UP:
600 Swim (every 4th 25 Kick )
3 sets of the following:
200 @ 65-70% with :20 rest
2 x 100 @ 70% with :10 rest
No
added rest between sets. Even though your HR may be the same on the 100s
as it is on the 200s, you should be holding a faster pace on the shorter
repeats. This is because you have less time to get your HR up into the
zone, so to get it there you will have to swim a little faster.
COOL DOWN:
4
x 50 easy swim, your choice
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%.
Bring your HR above 65% and as close to 70% as you can without going above it. Hold it there for 50 minutes. Spin at 90-95 rpms and vary your gearing to alter the stimulus on the legs.
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, raise your HR up to 65-70%. Concentrate on relaxed
breathing, and try to breathe deeply with your diaphragm instead of shallowly
through your chest.
COOL DOWN:
Bring your HR 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:
200 Swim - 100 Kick - 100 Pull - 200 Swim
12 x 100 @ 70% with :10 rest; best average
While
keeping your HR under control, try to hold consistent repeat times throughout
the whole set.
COOL DOWN:
2 x 150 easy swim, your choice
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%.
Hold your HR between 65-70% for the next 50 minutes. Avoid unnecessary stress on your knees by using a gear (or gears) that allows you to spin at 90-95 rpm.
COOL DOWN:
Allow your HR to come back down 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:
Hold
your HR at 65-70% for the next 30 minutes. Practice perfect running
form-- "proud" posture, relaxed shoulders and avoid heel-striking.
COOL DOWN:
Jog easy below 65% to the end.
DAILY TOTAL: 0:45
WEEK-TO-DATE: 5:30