Cleburne,TX 
Today
Cloudy High 71FLow 48F
  • Temp: 55F
  • Hum: 77%
  • W: 4mph S
SUNDAY
Overcast
High 62F
Low 43F
MONDAY
Sunny
High 67F
Low 46F
TUESDAY
Overcast
High 73F
Low 49F
WEDNESDAY
Sunny
High 56F
Low 36F
Bike
  • 2h 45m
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Easy spin for 2:45 in small chain ring. Do this after a long run or race if one is scheduled.

Run
  • 30m
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BRICK:
OFF THE BIKE: Run 30' Zone 1

Strength
  • 40m

Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

Run
  • 40m
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Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1)

Swim
  • 45m
  • 2400.00 yards
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WU: 300 swim/100 drill
MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
CD: 100 ez

Bike
  • 1h 30m
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90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Swim
  • 45m
  • 2000.00 yards
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WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

Strength
  • 40m

Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

Bike
  • 1h 00m
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Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Run
  • 40m
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WU: 10' WU includes 4x20" strides.
MS: 20' tempo run at LT or 5k could be substituted.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

Off Day.

HelmoAlkou's Training Plan


 January 2017 
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