Running the race with perseverance!

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    June 4

    Bike
    • 30m
    • -----
    • -----

    Trainer
    Efficiency
    30
    WU: 15'
    MS: 3' at a fast cadence. 2' at a very fast cadence. 1' at the fastest cadence you can handle.
    CD: 10'

    Strength
    • 45m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BACK - Bent-Arm Pulldown
      2
      12
      15
      0
      0
    • BACK - Seated row
      2
      12
      15
      0
      0
    • LEGS - 2 Leg Squats
      2
      12
      15
      0
      0
    • LEGS - Hamstring curl
      2
      12
      15
      0
      0
    • LEGS - Leg Extensions
      2
      12
      15
      0
      0
    • LEGS - Leg Press
      2
      12
      15
      0
      0

    Period AA
    Sets 1-2
    Reps 12-15
    Speed Slow
    Recovery 1-1.5'
    PLUS Core #1 - 2x

      June 5

      Run
      • 15m
      • -----
      • -----

      Run Base
      Endurance
      15
      Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

      Swim
      • 45m
      • 1600.00 yards
      • -----

      Pacing
      Easy
      45
      1600
      Swim 4 laps (8 lengths), and take a 1 minute break. Do this 7 more times for a total of 1600 yards.

      Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

        June 6

        Run
        • 45m
        • -----
        • -----

        Bike Base
        Endurance
        45
        Ride on a flat course. Keep HR in Zone 1-2.

        Strength
        • 45m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Bent-Arm Pulldown
          2
          12
          15
          0
          0
        • BACK - Seated row
          2
          12
          15
          0
          0
        • LEGS - 2 Leg Squats
          2
          12
          15
          0
          0
        • LEGS - Hamstring curl
          2
          12
          15
          0
          0
        • LEGS - Leg Extensions
          2
          12
          15
          0
          0
        • LEGS - Leg Press
          2
          12
          15
          0
          0

        Period AA
        Sets 1-2
        Reps 12-15
        Speed Slow
        Recovery 1-1.5'
        PLUS Core #1 - 2x

          June 7

          Run
          • 20m
          • -----
          • -----

          Run Base
          Endurance
          20
          Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

          Swim
          • 45m
          • 1400.00 yards
          • -----

          Easy
          45
          1400
          Swim 4 laps (8 lengths), and take a 1 minute break. Do this 6 more times for a total of 1400 yards.

          Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

            June 8

            Off Day!

              June 9

              Bike
              • 45m
              • -----
              • -----

              Bike Strength
              Strength
              45
              45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

              Swim
              • 30m
              • 1400.00 yards
              • -----

              Form Swim
              Form
              30
              1400
              WU: 200 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

              MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

              CD: 200 easy alternating 50 pull, 50 swim.

              Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

                June 10

                Bike
                • 30m
                • -----
                • -----

                Bike Base
                Endurance
                30
                Ride on a flat course. Keep HR in Zone 1-2.

                Run
                • 25m
                • -----
                • -----

                Run Base
                Endurance
                25
                Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

                Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

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                peggyf's Training Plan


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