2013 - "The Year Of The Run"

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    March 4

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

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

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

    45 minutes at easy pace, RPE 2-3

      March 5

      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

        March 6

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

        90 minutes long run, easy pace. RPE 3

          March 7

          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

            March 8

            OFF--rest.

              March 9

              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...

                March 10

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

                45 minutes. 10 minute warm up, then do 20 second strides* before returning to RPE 3 pace. Repeat strides every 5 minute until end of run.

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

                Long day
                wu: 6 x 100, concentrating on different part of stroke each 100
                main: 4 x 500, keeping each 500 even pace
                cd: 2 x 150 pull

                This week we introduce Neuro Speed….training the body to move fast and efficient while not stressing the body. We'll do this on the run through strides(also called accelerations). Strides are short efforts of running fast by slowly accelerating allowing fast, quick footstrikes and an efficient form on the upper body. These strides only last 20-30 seconds but are not run "hard" By slowly accelerating from normal run pace to near top speed, but over a very short time, you should not feel at all fatigued but your body will begin to neurologically what it feels like to be swift--think cheetah!

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                CKinsey's Training Plan


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