T hank Lance Pantigutti of Without Limits Productions for these great weekly workout that will have you race ready in no time.
Technical Description
How Each ZONE feels
Zone 1
Embarrassingly Slow!
Zone 2
Over distance – Aerobic
Improve aerobic efficiency
Build capillaries
Burn fat
How it feels
Still feels too easy
Can talk comfortably during entire workout
Sweating slightly
Zone 3
Endurance
Moderate Effort – 20bpm<LT
Feels like a training workout
How it feels
Feels refreshing when done
Starts to feel more like a workout
Sustained effort
Zone 4
LT – Tempo
Body shifts to burning mostly carbs as fuel source
Lactate is still clearing from the muscle cells
How it feels
Breathing intensifies
No more talking
Hard, long intervals
Muscles could cramp if not properly fueled
Zone 5
VO2 Max
Intense Effort / Max HR
Short Intervals
Sprint pace
How it feels
All out effort
Heart beats out of your chest
Muscles burn
Heavy sweating
Week 2: Base/Build/LT
Monday:
Swim V02 MAX Workout #2: Target is 500-1650 race training. Decreasing
segments of a 500 are swum at pace, negative split, and all out with
full recovery in between. The set is a progression from “VO2 MAX
Workout #1” as the intensity has been ramped-up.
Warm-Up:
400 – Easy
1 x [100 perfect, 75 drill/swim/drill, 50 Kick, 25 Build]
Preparation Set:
1x [ 75 perfect / 50 build to 90% / 75 perfect / 50 build from 90% to all out]
100 easy
Main Set:
200 @ 500 Pace
5 min recovery in after
1x100 negative split from a push
5 min recovery after both
Tuesday:
Run Intervals: 20min warm-up 2x8min Building to Zone 3 with 5min rest in between: 10min run progression starting at zone 3 and building to zone 4…cool down 15min
Wed:
Bike: 50 min ride + or – 20min on rolling terrain
Thursday:
Run: 25 min very ez run all Zone 1 on flat terrain
Friday:
Rest and relax. You’ve earned it!
Saturday:
Bike/Run Brick: 1.25 hr ride Negative Split(ie 2nd half faster than the first half) hop off and run 15min building the run as a progression to 10k race pace by the end (caution: start off slower than you want to Zone 1)
Sunday:
Long Run: 45 all Zone 2 for the first hr then build to Zone 3 LT Pace (ie Half marathon pace) for the last 15min (Focus on stay light on your feet, upright running position)
T hank Lance Pantigutti of Without Limits Productions for these great weekly workout that will have you race ready in no time.
Technical Description
How Each ZONE feels
Zone 1
Embarrassingly Slow!
Zone 2
Over distance – Aerobic
Improve aerobic efficiency
Build capillaries
Burn fat
How it feels
Still feels too easy
Can talk comfortably during entire workout
Sweating slightly
Zone 3
Endurance
Moderate Effort – 20bpm<LT
Feels like a training workout
How it feels
Feels refreshing when done
Starts to feel more like a workout
Sustained effort
Zone 4
LT – Tempo
Body shifts to burning mostly carbs as fuel source
Lactate is still clearing from the muscle cells
How it feels
Breathing intensifies
No more talking
Hard, long intervals
Muscles could cramp if not properly fueled
Zone 5
VO2 Max
Intense Effort / Max HR
Short Intervals
Sprint pace
How it feels
All out effort
Heart beats out of your chest
Muscles burn
Heavy sweating
Week 2: Base/Build/LT
Monday:
Swim V02 MAX Workout #2: Target is 500-1650 race training. Decreasing segments of a 500 are swum at pace, negative split, and all out with full recovery in between. The set is a progression from “VO2 MAX Workout #1” as the intensity has been ramped-up.
Warm-Up:
400 – Easy
1 x [100 perfect, 75 drill/swim/drill, 50 Kick, 25 Build]
Preparation Set:
1x [ 75 perfect / 50 build to 90% / 75 perfect / 50 build from 90% to all out]
100 easy
Main Set:
200 @ 500 Pace
5 min recovery in after
1x100 negative split from a push
5 min recovery after both
Tuesday:
Run Intervals: 20min warm-up 2x8min Building to Zone 3 with 5min rest in between: 10min run progression starting at zone 3 and building to zone 4…cool down 15min
Wed:
Bike: 50 min ride + or – 20min on rolling terrain
Thursday:
Run: 25 min very ez run all Zone 1 on flat terrain
Friday:
Rest and relax. You’ve earned it!
Saturday:
Bike/Run Brick: 1.25 hr ride Negative Split(ie 2nd half faster than the first half) hop off and run 15min building the run as a progression to 10k race pace by the end (caution: start off slower than you want to Zone 1)
Sunday:
Long Run: 45 all Zone 2 for the first hr then build to Zone 3 LT Pace (ie Half marathon pace) for the last 15min (Focus on stay light on your feet, upright running position)