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View album2013 - "The Year Of The Run"
August 4
August 5
Run
- 1h 30m
- -----
- -----
90 minutes. Remember when 90 minutes was the hard long run?! Optional race.
August 6
Run
- 1h 00m
- -----
- -----
60minutes, 45minutes at RPE 3, 15minutes at RPE 7
Welcome to tapering! We'll slowly reduce hours over the next 3 weeks, while keeping the sword sharp for race day.
This is a good week to begin making your specific race day plans. The whole day goes on 1 piece of paper. Schedule, pacing, equipment, race food, pre-race food, and other logistics are all part of your execution plan.
August 7
Bike
- 2h 00m
- -----
- -----
120 minutes with hills. Solid effort ranging from RPE 3 to RPE 7.
Swim
- 1h 00m
- -----
- -----
Race-specific
wu: 2 x 250, free, back
main: 3 x 750, 1 is RPE 3, 2 is RPE9 for first 100 then RPE5, 3 is RPE 5
cd: 2 x 125 easy
August 8
Bike
- 1h 30m
- -----
- -----
90 minutes in full aero position. RPE 3
Swim
- 30m
- -----
- -----
Speed day
wu: 3 x 200 - swim, kick, pull
main: 16 x 50 odds RPE 4, evens RPE 8-9
cd: 150 easy
August 9
Bike
- 1h 00m
- -----
- -----
60 minutes at RPE 4-5
Run
- 2h 00m
- -----
- -----
2 hours at RPE 3 using race nutrition/hydration plan.
Brick: short bike and long run. Use race uniform if possible. The high intensity bike spinning will twist up your stomach a bit and provide further testing for nutrition and hydration in the run.
August 10
OFF!
CKinsey's Training Plan
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August 2012 
Volume
Time
Distance
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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60min continuous, using wetsuit if you will be doing in race. Also do swim in morning if possible. Note nutrition habits/needs as well as details like morning toliet routines anticipated.