TRAINING SCHEDULES
ORIENTATION
Week 1
Week 2

PRE-SEASON
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Week 17
Week 18
Week 19
Week 20
Week 21
Week 22

COMPETITIVE SEASON
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12

TAPER PERIOD
Week 1
Week 2
 

Ultra Distance Group

SWIM 0:45

WARM UP

200 Swim @ 60-65%

8x 75 (middle 25 Kick) w/10 sec rest after each

(ALTERNATE SET: 6 x 75)

MAIN SET

4 x 300 w/30 sec rest after each

#1 & 2 @75%; #3 @80-85%; #4 @85+%

(ALTERNATE SET: 4 x 150 w/20; 6 x 50 w/10)

COOL DOWN

6 x 50 easy w/10 sec rest

BIKE 1:05

WARM UP

15:00 Gearing Pyramid:

--2:00 getting up to 60%, 3:00 to 65%, 4:00 to 70%, 6:00 @75%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

2 x (5mi / 8km / 15:00) @75% w/3:00 recovery between 60-70%

COOL DOWN

Bring down the intensity gradually:

-- 4:00 down to 70%, 3:00 to 60%, 2:00 to 50% before stopping

RUN 0:45

Tuesday's run is going to regularly include stride development drills along with some additional low intensity aerobic "bulk". Here's the structure:

15:00 warm up jog, gradually bringing the intensity up to 65-70%

Stride Drills:

4 x "250 strides" on 5:00 interval

(This means to begin each one, every five minutes.)

Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time.

Cool down completely, bringing your HR back down to 60% by the end.

SWIM 0:45

WARM UP

200 Swim - 2 x 75 Kick w/10 - 2 x 100 Pull

MAIN SET -- do all three sets continuously, w/o additional rest between sets:

500 Swim @80-85% -- rest 30 sec before going into:

2 x 250 @80-85% w/20 sec rest after each

-- total time should be 10-20 sec faster than straight 500

5 x 100 @80-85% w/10 sec rest

-- total time should be 10 sec faster than 2 x 250

(ALTERNATE SET: 1 x 400, 2 x 200 w/20, 4 x 100 w/10)

COOL DOWN

200 easy

BIKE 0:55

WARM UP

15:00 warm up spin, gradually getting your HR close to 70%

DRILLS

6 x 4:30 Variable Gearing Set w/30 sec recovery -- each one is as follows:

-- 3 x through:

-- 40 sec @90-95 rpm, 75% intensity;

-- 20 sec @100-105 rpm, 80% intensity;

-- 30 sec @80-85 rpm, 85% intensity

COOL DOWN

10:00 complete cool down

SWIM 1:00

WARM UP

200 Swim

16 x 25 -- alternate 1 Kick, 2 Swim, 1 Choice (4 times through)

MAIN SET

800 Loco Swim

-- alternate 1 lap easy / 1 race pace (85%), 2/2, 3/3, 4/4, 3/3, 2/2, & 1/1

rest 30 sec before starting:

5 x 300 (200 Swim - 100 Choice) w/30 sec rest after each

(ALTERNATE SET: 800 Loco, 4 x 200 (150 Swim - 50 Choice))

COOL DOWN

200 easy swim

RUN 0:55

This session is designed to be done at the track, but if you don't have access (or if your track is covered with ice/snow), then use the included durations as your guide).

WARM UP

10:00 steady warm up jog, between 60-65%

MAIN SET

2 sets of:

(1200 (5:00) @75% - straight into

800 (3:30) @75-80% - straight into

400 (2:00) @85%)

-- w/800 (3:30) @60% after each

COOL DOWN

Continue jogging, bringing your HR back down to 60% within 5-10 min. Finish with 2-3:00 of walking @50% or lower.

BIKE 1:45

WARM UP

15:00 easy spin, bringing your HR up to 70% by the end

MAIN SET

Descending Distance Intervals:

These distances represent 10%, 7.5%, 5%, and 2.5% of an Ironman-distance triathlon. You should use this set to begin to develop a sense of pace @75% over a longer distance.

(11.2mi / 18km / 32:00) @75% -- 3:00 recovery @60-70%

(8.4mi / 13km / 24:00) @75% -- 1:00 recovery @60-70%

(5.6mi / 9km / 16:00) @75% -- 1:00 recovery @60-70%

(2.8mi / 4km / 8:00) @75%

COOL DOWN completely, bringing your HR back under 60% before stopping.

RUN 1:20

See if you can find a route today that is a bit different than your usual "Sunday long run" -- adding a little variety can keep your attitude fresh. Just make sure to keep your HR under 75% (and closer to 70%) the entire time.

BIKE 0:40

This is the usual continuation of the morning's aerobic running effort. The reason for putting the short bike work *after* the run is to enable you to continue the effort & cool down more completely while reducing the banging on your legs.