International
Distance Group
Week 28
Swim 2:30 - Bike 6:20 - Run 4:10 - Total:
13:00
Monday
Complete day off -- relax and enjoy!
Tuesday
SWIM 0:45
WARM UP
200 Swim, just getting loose
MAIN SET
8 x 250 w/20 sec rest after
each
- use this to simulate a
long open water swim:
- find a steady pace,
minimize the number of strokes/length,
and hold good form
COOL DOWN
6 x 50 easy swim w/10 sec
rest
BIKE 1:20
WARM UP
15:00 warm up spin, begin at
an easy pace and slowly increase your intensity to 70%
INTERMEDIATE SET
4 x 20 sec fast spinning
@110+ rpm cadence w/40 sec recovery after each
MAIN SET
2 sets of
(3 x 4:00 @90-95% w/2:00
@60% after each)
w/ an extra 10:00 between
sets
COOL DOWN
Cool down completely,
allowing your HR to get back below 50% before stopping
DAILY TOTAL: 2:05
Wednesday
RUN 0:55
Warm up gradually over the
first 15:00, bringing your HR up gradually to 75%
While continuing your
run, go straight into:
3 x 6:00 @75-80% w/2:00 easy
jog after each
Reduce the intensity
gradually to below 70%, and run at a steady pace
for
the remainder of the session
BIKE 1:20
20:00 easy spinning - use a
gearing pyramid to get into it gradually
2 sets of the following:
12:30 @70% w/2:30 recovery
@60%, straight into
7:30 @75% w/2:30 recovery
@60%, finishing with
- no additional rest in
between sets
Cool down completely
DAILY TOTAL: 2:15
WEEK-TO-DATE: 4:20
Thursday
SWIM 1:00
WARM UP
200 Swim - 200 Kick - 200 Pull
MAIN SET
4 sets of
(4 x 50 w/10 sec rest - #1-3
fast, #4 recovery)
- 30 sec additional rest
between sets
1200 straight swim - record your time
COOL DOWN
6 x 50 w/10 sec rest after
each, to complete recovery
RUN 1:15
This is designed to be done at
a track; if you need to run out on the road instead, just substitute the times
indicated to guide you through the session.
20:00 warm up jog, progressing gradually & bringing your HR to 75% slowly
INTERMEDIATE SET
4 x 15 sec "run
ups", increasing your intensity while holding good form &
staying relaxed, w/ 45 sec easy jogging after each
- your HR should be elevated
slightly after this set, and your legs should
be
ready to go!
MAIN SET
3 x 1 mile (or 6:30 out on
the road) maximal effort, above 90%
w/ 400m (or 2:30) recovery
@60% after each
Cool down for at least 15:00,
and don’t stop until your HR is back near 50%
DAILY TOTAL: 2:15
WEEK-TO-DATE: 6:35
Friday
SWIM 0:45
WARM UP
200 Swim - 100 Kick - 200
Swim
MAIN SET
3 sets of
(4 x 100 w/10 sec rest, descend the efforts from 75% on #1 to 95% on
#4)
- take an extra 1:00 between
sets
COOL DOWN
200 Swim
BIKE 1:15
20:00 warm up spin
- start in a very easy gear,
spinning @95-100 rpm;
- increase your gearing by
one after 2:00, 5:00, 9:00, & 14:00
4 x 7:30 @70% intensity w/2:30 recovery spinning @60% after each
Cool Down completely to
1:15
DAILY TOTAL: 2:00
WEEK-TO-DATE: 8:35
Saturday
BIKE 2:25
Use this to guide you
whether you are indoors or outside:
20:00 warm up spin, gradually bringing your HR up to 70% by the end
MAIN SET
2 sets of the following
(55:00 per set):
20:00 @75%, 5:00 recovery @60%
16:00 @80%, 4:00 recovery @60%
7:00
@85%, 3:00 recovery @60%
- no additional rest between
the sets
15:00 gradual cool down
spin, bringing your HR back under 60% by the end
RUN 0:30
You might feel completely thrashed
after today’s ride, but it’s important to
train the transition after
such a long period of time in the saddle. Even if
you don’t make the entire
half-hour, put on your shoes and jog a mile or two to
get used to running through
the uncomfortable transition period.
DAILY TOTAL: 2:55
WEEK-TO-DATE: 11:30
Sunday
RUN 1:30
Your legs should be plenty
tired from yesterday’s long ride and run, so the
goal today is pretty
basic: relax your stride, hold good form, keep going,
and keep your HR under 75%
the entire time. Here’s a tip: You’ll likely find
it easier to stay well
hydrated and fueled if you divide the run into multiple
loops, each one finishing at
your home (the best aid station available!).
Go get ‘em!
DAILY TOTAL: 1:30
WEEK-TO-DATE: 13:00