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

400 Swim -- gradually build up from 60% to 70% intensity

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

MAIN SET

4 x 200 @75% w/20 sec rest after each -- straight into

5 x 100 @75% w/10 sec rest after each -- your speed should increase as the distance decreases, even while holding the same intensity level throughout

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

COOL DOWN

300 easy, Kick every third 25

BIKE 1:05

WARM UP

10:00 easy spinning in your small chainring, gradually allowing your HR

to get up to 70%

DRILLS

3 x 3:00 VG Set w/30 sec rest

-- each one should be done as follows, twice through (continuous):

40 sec in medium gear @100 rpm

20 sec in easy gear @110 rpm

30 sec in hard gear @85-90 rpm

MAIN SET

3 x (3.1mi / 5km / 9:30) @75% intensity w/1:30 recovery after each

Cool down completely, allowing your HR to gradually get back close to 50% by the end

RUN 0:35

Straight, relaxed aerobic run -- follow this structure to add variety:

10:00 warm up, gradually bringing your HR up to 70%

4 x 4:00 @70%, concentrating on getting your SPM above 80;

-- take 1:00 recovery jogs between each effort

Cool down completely, allowing your HR to gradually get below 70% -- then continue to walk until your HR gets near 50% (should be 3:00-5:00 more)

SWIM 0:45

WARM UP

300 Swim - 100 Kick - 200 Pull

4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each

MAIN SET

2 x 600 Swim, alternate (50 @70% / 25 @84-88%)

(ALTERNATE SET: 2 x 450)

COOL DOWN

300 easy swim

BIKE 0:55

WARM UP

15:00 gearing pyramid, as follows:

-- 2:00 @60% - 3:00 @65% - 4:00 @70% - 6:00 @75%

DRILLS

3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as

-- 6 x (20 sec one leg, 10 sec transition)

25:00 straight time trial effort @75% intensity

COOL DOWN

Spin easily @90rpm until your HR is back under 60%, and pedal @80-85rpm until your HR gets closer to 50% before stopping

SWIM 1:00

WARM UP

9 x 100 continuous - rotate (100 Swim - 100 Kick - 100 Pull) - 3 times thru

MAIN SET

2 sets of:

300 straight, hold HR around 75% - 30 sec rest after, straight into

3 x 100 w/15 sec rest, HR up to 80-85%, straight into

6 x 50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set

(ALTERNATE SET: 200 - 2 x 100 - 4 x 50)

COOL DOWN

200 easy swim

RUN 0:50

You could perform this session at the track or on the open road:

15:00 warm up, as follows:

-- 3:00 below 60% - 5:00 building from 60-70% - 7:00 @70%

30:00 continuous aerobic effort - keeping your HR under 75% at all times, as follows:

TRACK:

-- 1 lap @75% (80-85 SPM)

-- 1/2 lap recovery jog, letting your HR get below 70%, but keeping it above 60% (under 80 SPM ok)

ROAD (setting your watch to 1:00 countdown would make this easier to manage):

-- 1:00 @75% (80-85 SPM), 30 sec recovery jog @60-70% (under 80 SPM ok)

Cool down, gradually bringing your HR back under 60%

Keep walking until your HR gets back under 50%

BIKE 1:45

WARM UP

20:00 gearing pyramid, getting into it slowly:

-- 3:00 increasing to 60%; 4:00 up to 65%; 6:00 up to 70%; 7:00 @75%

DRILLS

3 x 4:30 VG Set w/30 sec rest in between

-- each VG Set should be as follows, 3 x through:

40 sec in medium gear, @100 rpm;

20 sec in easy gear, @110-115 rpm;

30 sec in hard gear, @90 rpm

MAIN SET

Straight (6.2mi / 10km / 20:00) time trial @75% intensity

It should be relatively easy to hold your HR right at this intensity level, holding your cadence at roughly 90 rpm throughout.

3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each

Repeat the (6.2mi / 10km / 20:00) time trial @75% intensity

After the moderately hard speed set your body will likely be "shocked" into a higher HR with the higher levels of lactate, due to the higher amount of oxygen required to process this waste product. Be sure to hold your HR UNDER 75% on this second effort -- this will help demonstrate the adjustments that your body makes when you push it harder in the midst of a longer aerobic effort.

3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each

This will simulate a higher intensity finish to a longer effort.

COOL DOWN completely, gradually reducing your gearing (holding your cadence @90 rpm) until your HR is about 10 beats lower than the 60% intensity level -- continue pedaling at a reduced cadence (80-85 rpm) until your HR is closer to 50%.

RUN 1:10

Get your HR intensity up to 70% gradually, then hold it there for the first 40:00. Then include the following:

3 x 3:00 @75% (80-85 SPM) w/7:00 @70% after each

Cool down a bit after your run, but you should complete your cool down by cycling immediately after your run:

BIKE 0:40

Hold your HR near 75% during the transition from running to cycling; you should be experiencing some familiar "heaviness" as the blood concentration changes to different areas of your large leg muscles.

Continue spinning, holding your cadence @90 rpm; cool down the last 10:00, allowing your HR to gradually come back down below 60%, and closer to 50%, by the end...Great week!