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View album2013 - "The Year Of The Run"
May 18
May 19
- 3h 00m
- -----
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3 hour long ride.
- 30m
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30 min very easy run at RPE2 after the bike.
May 20
- 45m
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45min with strides.
- 30m
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30min continuous. Long gliding, focus on form not speed.
May 21
- 2h 00m
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120 minute long run. Keep RPE at 3, no harder! Stretch well afterwards and have a good recovery meal.
May 22
- 50m
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50 minute solid effort at RPE 3-4
May 23
- 2h 00m
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2 hour small chainring only effort.
- 1h 30m
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Long day
wu: 4 x 75
main: 500swim, 500kick, 500pull, 500swim, all RPE 4
15 x 100 (25Easy, 25Build, 25Easy, 25Hard)
cd: 100 swim, 100 back
May 24
- 3h 00m
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3 hours long bike. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.
- 1h 00m
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60 minutes at RPE 3.
- 45m
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Speed day
wu: 350 continuous. last 50 in each 100 is kick
main: 10 x 200 EBEH (each 200 = 50Easy, 50Build, 50Easy, 50 Hard)
cd: 6 x 25, each slower than last
CKinsey's Training Plan
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May 2012 
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Upcoming races
- Morton Pumpkin Classic 10k (Run)9/14/2013 Morton, Illinois
- Indianapolis Monumental Marathon (Run)11/2/2013 Indianapolis, Indiana
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2 hours, mostly easy pace, find some rolling hills if possible
30 min very easy run at RPE2 after the bike.