When I lose 25 pounds, I'll STILL be an Athena!

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    August 14

    Run
    • 1h 15m
    • -----
    • -----

    Run Hill Repeats
    Strength
    75
    WU: 15'
    MS: Then run 10x2' up a hill. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    CD: 15'
    Stretch when done and add in Core training.

    Strength
    • 45m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BACK - Bent-Arm Pulldown
      3
      15
      20
      0
      0
    • BACK - Seated row
      3
      15
      20
      0
      0
    • LEGS - 2 Leg Squats
      3
      15
      20
      0
      0
    • LEGS - Hamstring curl
      3
      15
      20
      0
      0
    • LEGS - Leg Extensions
      3
      15
      20
      0
      0
    • LEGS - Leg Press
      3
      15
      20
      0
      0

    Period AA
    Sets 2-3
    Reps 15-20
    Speed Slow
    Recovery 1-1.5'
    AND Core #2 - 2x
    Time 45

      August 15

      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
      • 1h 00m
      • -----
      • -----

      Masters

      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.

        August 16

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

        Run Base
        Endurance
        45
        Run 45': - 15' Z1, 15' Z2, 10' Z3, 5' Z1.

          August 17

          Swim
          • 1h 00m
          • -----
          • -----

          Masters

          Off Day!

            August 18

            Run
            • 1h 00m
            • -----
            • -----

            Run Base
            Endurance
            60
            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 training.

            Strength
            • 45m

            • EXERCISE

              Sets
              Min
              reps
              Max
              reps
              Min
              wt.(lb)
              Max
              wt.(lb)
            • BACK - Bent-Arm Pulldown
              3
              15
              20
              0
              0
            • BACK - Seated row
              3
              15
              20
              0
              0
            • LEGS - 2 Leg Squats
              3
              15
              20
              0
              0
            • LEGS - Hamstring curl
              3
              15
              20
              0
              0
            • LEGS - Leg Extensions
              3
              15
              20
              0
              0
            • LEGS - Leg Press
              3
              15
              20
              0
              0

            Period AA
            Sets 2-3
            Reps 15-20
            Speed Slow
            Recovery 1-1.5'
            AND Core #2 - 2x
            Time 45

            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.

              August 19

              Run
              • 1h 45m
              • -----
              • -----

              Run Base
              Endurance
              105
              Run 1:45 - first 30' are Z1, next 45' are Z2, then 15' Z3, 15' Z2.

                August 20

                Run
                • 30m
                • -----
                • -----

                OPTIONAL
                Endurance
                30
                Run very easy or cross train for 1 hour - bike or swim is ok.

                Swim
                • 1h 00m
                • -----
                • -----

                Masters

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                careuther's Training Plan


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