International Distance Group
Week 8

Run Focus Week
Swim 2:30 - Bike 3:10 - Run 3:20 - Total: 9:00

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

Monday
 
SWIM 0:45

    WARM UP
    2 x (100 Swim - 100 Kick - 100 Pull )

    - 2nd set should be faster than the 1st

    INTERMEDIATE SET

    6 x 50 w/10 sec rest

    - descend 1-3, 4-6 from moderate to race pace

    MAIN SET

    7 x 200 @75-84% w/20 sec rest
    - hold your pace even throughout

    (Alternate Set: 6 x 150)

   COOL DOWN

    8 x 25, alternate Kick/Swim, continuous

BIKE 0:45
    20:00 easy spinning - use a gearing pyramid to get into it gradually

    15:00 @75% - steady time trial effort

    Cool down completely for 10:00, until HR is below 50%
 

DAILY TOTAL: 1:30

Tue
 
BIKE: 0:50
    15:00 easy warmup spin

    2 x 10:00 w/2:00 recovery
    - HR intensity should increase as you increase your gearing, as follows:
        1:00 in "easy" gear, 100-105rpm @60-65%;
        2:00 in next hardest gear, 95-100rpm @65-70%;
        3:00 in next hardest gear, 90-95rpm @70-75%;
        4:00 in next gear, 85-90rpm @80-84% (notice the jump in intensity here!)

    Cool down to 0:50 total

RUN 0:45
    Run the entire time at a steady aerobic pace, keeping your HR at or under 65%.
    Use a quick leg turnover -- focus on your Strides Per Minute (SPM) -- and keep
    your shoulders and head square, steady,and relaxed.
 

DAILY TOTAL: 1:35
WEEK-TO-DATE: 3:05

Wed

SWIM 0:45
    WARM UP
    8 x (25 Kick , 25 Right Arm, 25 Left Arm, 25 Swim) - continuous

    MAIN SET
    12 x 75 (25 easy, medium, hard) w/20
    - odds free, evens choice

    COOL DOWN
    300 easy swim

 RUN 0:30
    This is the extra (fifth) run session during this run focus week, so don't push
    it too hard.  Keep your HR under 70% throughout (closer to 60% would be
    perfect) and maintain good running form
 

DAILY TOTAL: 1:15
WEEK-TO-DATE: 4:20
Thr

SWIM 1:00
    WARM UP
    16 x 50 w/10 (2 Swim, 1 Kick, 1 Pull) - 4 x through

    MAIN SET
    6 x 300 w/30, keeping your HR even @75-80% throughout
    (Alternate Set: 5 x 250)

    COOL DOWN
    8 x 50 w/10 sec rest
    - begin @70%, gradually reducing your HR to 50% by the end

RUN 0:50
    You can perform this workout at your local track, weather conditions permitting.  In these cases
    we will always state the workout in terms of time and distance -- use the time guidelines if you
    are doing this out on the road.

    20:00 easy jogging, gradually building up to 75% during the last 5:00

    3 x (1000m / 4:15) @85% w/(400m / 2:00) easy recovery jog
    - practice even pacing throughout the set

    Alternate Set
    4 x (1200m / 5:00) w/(400m / 2:00) recovery jog after each
    - descend from 75% (#1) to 88% (#4)

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

DAILY TOTAL: 1:50
WEEK-TO-DATE: 6:10

Fri

Complete recovery day


Sat

BIKE 1:05
    WARM UP
    20:00 warm up spin
    - take yourself through a slightly increasing gearing pyramid

    INTERMEDIATE SET
    2:00 in "middle" gear, 1:30 in easy gear, 2:30 in hard gear
    - your HR should increase to 75-80% by the end

    MAIN SET
    Higher Intensity: 3 x (2 miles / 6:30) @80-85% w/1:30 recovery
    - the interval could be replaced with repeats of a fixed distance (i.e. 2 miles)

    Cool down to 1:05 total
 
RUN 0:30
    Moderate tempo run, immediately after cycling (if weather permits)
 

DAILY TOTAL: 1:35
WEEK-TO-DATE: 7:45

Sun

RUN 0:45
    This could be a steady run, or you could throw in
    3 x 7:00 @ 75% w/2:00 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: 1:15
WEEK-TO-DATE: 9:00