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International Distance Training Plan Week 37

The document outlines a training plan for an international distance athlete over the course of a week. It includes swim, bike, and run workouts each day with intensity targets and durations. The total training time planned for the week is 10 hours and 45 minutes. Workouts include intervals, tempo runs, and endurance rides and runs with the goal of improving swim, bike, and run speed and endurance over distance.

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kenjdawson
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9 views4 pages

International Distance Training Plan Week 37

The document outlines a training plan for an international distance athlete over the course of a week. It includes swim, bike, and run workouts each day with intensity targets and durations. The total training time planned for the week is 10 hours and 45 minutes. Workouts include intervals, tempo runs, and endurance rides and runs with the goal of improving swim, bike, and run speed and endurance over distance.

Uploaded by

kenjdawson
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Intl Distance - Week 37

[Link]

International Distance Group Week 37


Swim 2:30 - Bike 5:00 - Run 3:15 - Total: 10:45 Monday Complete day off.... Tuesday SWIM 0:45 WARM UP 600 Swim MAIN SET 4 x 400 w/30 sec rest after each #1: moderate effort (70% intensity); #2 & 3: slightly faster (80%); #3: at race pace (85%) COOL DOWN 200 easy swim BIKE 1:10 20:00 warmup spin - 5:00 in an easy gear @60% - 6:30 in a medium gear @70% - 8:30 in moderately hard gear @75% Main Set 3 x 10:00 w/5:00 @60% intensity after each - #1 @80% - #2 & 3 @84-88% Cool down completely, allowing your HR to return under 60% gradually DAILY TOTAL: 1:55 Wednesday RUN 0:45 Steady tempo run: - Get into it gradually, allowing 20 min to get your HR up to 75%;

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Intl Distance - Week 37

[Link]

- Spend the next 20 min @80-84%, steady effort - Cool down completely BIKE 1:30 Warm Up 20:00 progressive warm up spinning Main Set 4 x 12:30 @75% w/2:30 @60% after each Cool down completely, allowing your HR to get back well below 60% before stopping DAILY TOTAL: 2:15 WEEK-TO-DATE: 4:10 Thursday SWIM 1:00 WARM UP 400 Swim 8 x 75 w/15 sec rest - each 75 should be (25 easy, 25 medium, 25 fast) MAIN SET 2 sets of: 3 x 300 w/30 sec rest after each - each set should be done as follows: - #1 @75%; #2 @80%; #3 @85% COOL DOWN 4 x 75 w/15 sec recovery - each one should be 25 kick (no board), 50 swim RUN 1:00 20:00 easy warmup jog - increase the intensity to 70% by the end 4 x 6:00 w/2:00 @60% recovery, as follows: - #1 @75% - #2-4 @84-88% (10km pace) Cool down completely -- continue running until your HR is below 50% DAILY TOTAL: 2:00 WEEK-TO-DATE: 6:10

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Intl Distance - Week 37

[Link]

Friday SWIM 0:45 WARM UP 600 easy swim, getting into it slowly MAIN SET 2 sets of: 8 x 100 w/10 sec recovery after each - hold an even, faster pace throughout - take an extra 1:00 rest between sets COOL DOWN 300 easy swim, continuous recovery DAILY TOTAL: 0:45 WEEK-TO-DATE: 6:55 Saturday BIKE 2:20 Indoor Alternative: 20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00 12 x (20 sec fast spinning @80-84% w/40 sec recovery) 2 sets of the following: - 12:00 @75% - 3:00 recovery @60% - 8:00 @80-84% - 7:00 recovery @60% - 3:00 @84-88% - 12:00 recovery @60% Cool down the remainder of the time, gradually allowing your HR to return under 60% RUN 0:30 Work the transition, getting out for this run soon after the bike. Hold your HR up around 80% for the first 20:00, then cool down to the end. Walk through the cool down, allowing your HR to get well below 50%. DAILY TOTAL: 2:50 WEEK-TO-DATE: 9:45

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Intl Distance - Week 37

[Link]

Sunday RUN 1:00 Steady endurance run -- get into it gradually & keep your HR below 75% throughout. DAILY TOTAL: 1:00 WEEK-TO-DATE: 10:45

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