2013 - "The Year Of The Run"

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    April 30

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

    45minutes very easy run, RPE 3.

    Swim
    • 40m
    • -----
    • -----

    Long day
    wu: 200swim, 200kick, 200pull, 200swim
    main: 1 x 1500, RPE 4 (alternate 1 x 1000)
    cd: 4 x 50, each slower than last

    Just as an efficient supply chain is crucial to survival to corporations and armies, your IM success depends heavily on your ability to organize your daily training schedule with the rest of your life. Organizing things like food, equipment upkeep, and laundry are far from the glamorous elements of IM prep but failing to master these details will leave you missing workouts and eating via the drive-thru. Taking care of these details will bring you to the finish line faster on race day than other 'fun' endeavours such as searching magazines for the latest killer workout. Here at the last Prep week, we'll repeat the first week. Try to apply the logistical lessons you've learned since then to this week.

      May 1

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

      60 minutes road or trainer, all small chainring work, low effort.

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

      45 minutes at easy pace, RPE 2-3.

        May 2

        Swim
        • 30m
        • -----
        • -----

        Race-specific
        wu: 4 x 75, last 25 in each is backstroke.
        main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5
        cd: 150 easy

          May 3

          Run
          • 1h 30m
          • -----
          • -----

          90 minutes long run, easy pace. RPE 3.

            May 4

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

            15 warm up, warm down with easy spinning in the small ring. 30 middle minutes in big ring, but still not a hard effort. If on the road, concentrate on constant pedaling with minimal freewheeling.

            Swim
            • 30m
            • -----
            • -----

            Speed day
            wu: 400 continuous. last 50 in each 100 is kick
            main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
            cd: 6 x 25, each slower than last

              May 5

              OFF--rest.

                May 6

                Bike
                • 1h 30m
                • -----
                • -----

                90 minute ride. Only go further if you easily completed all the other workouts this week. We're only getting started on a long 20 weeks..

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                CKinsey's Training Plan


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