August 18 2008: Build/LT/Speed Work
Monday:
Bike: 35 ez spin Zone 1, small chain ring only
Tuesday:
Run Intervals: Speed Ladder: 15min warm-up starting at 3min slower than your best mile time: (eg. 5min mile starts at 8min pace) 30 sec @ 8min pace, 30sec ez, 30sec @ 7:30pace, 30sec ez, all the way down to your mile pace and then back up the ladder. So you will have a total of 14 running intervals of 30sec running/30sec ez (Great workout to do on the treadmill to self monitor and control pace)
Wed:
Bike: 50min ride + or – 30min on rolling terrain: All zone 2 on the flats and downhills, stay seated for the climbs but push to Zone3-4 and ride through the crest of the hill.
Thursday:
Run: ez 20min + or – 5min
Friday:
Swim: Warm-up: 100, MS: 200 drill/swim by 50, 300 Kick/Swim by 50, 200pull/ez, 100 Build (RI: 40s)
Main set: 4x50 (D1-4 to 300 pace on 2min)
300pull (steady)
4x75 (Odds: Build, Evens: drill/swim/drill)
300pull Build each 100 to goal 500 pace
50 ez
Saturday:
Bike/Run Brick: 1.5hr ride + or – 30min Build the last 30min the race pace (ie sprint or Olympic distance pace) hop off and run 15min starting at 10k pace and building to 5k for the last 5min
Sunday:
Long Run: 40min all Zone 2 for the first 40min then 2x15min sessions at Zone 3 LT Pace w/5min recovery in between – remaining run at Zone 2 aerobic pace(Focus on stay light on your feet, upright running position)
Thanks to Lance Pantigutti of Without Limits Productions for these great weekly workout that will have you race ready in no time.
August 18 2008: Build/LT/Speed Work
Monday:
Bike: 35 ez spin Zone 1, small chain ring only
Tuesday:
Run Intervals: Speed Ladder: 15min warm-up starting at 3min slower than your best mile time: (eg. 5min mile starts at 8min pace) 30 sec @ 8min pace, 30sec ez, 30sec @ 7:30pace, 30sec ez, all the way down to your mile pace and then back up the ladder. So you will have a total of 14 running intervals of 30sec running/30sec ez (Great workout to do on the treadmill to self monitor and control pace)
Wed:
Bike: 50min ride + or – 30min on rolling terrain: All zone 2 on the flats and downhills, stay seated for the climbs but push to Zone3-4 and ride through the crest of the hill.
Thursday:
Run: ez 20min + or – 5min
Friday:
Swim: Warm-up: 100, MS: 200 drill/swim by 50, 300 Kick/Swim by 50, 200pull/ez, 100 Build (RI: 40s)
Main set: 4x50 (D1-4 to 300 pace on 2min) 300pull (steady) 4x75 (Odds: Build, Evens: drill/swim/drill) 300pull Build each 100 to goal 500 pace 50 ez
Saturday:
Bike/Run Brick: 1.5hr ride + or – 30min Build the last 30min the race pace (ie sprint or Olympic distance pace) hop off and run 15min starting at 10k pace and building to 5k for the last 5min
Sunday:
Long Run: 40min all Zone 2 for the first 40min then 2x15min sessions at Zone 3 LT Pace w/5min recovery in between – remaining run at Zone 2 aerobic pace(Focus on stay light on your feet, upright running position)
Thanks to Lance Pantigutti of Without Limits Productions for these great weekly workout that will have you race ready in no time.