Week 11 Training

Notes:

Two weeks from yesterday!

This week we're dropping strength training sessions for good, and going a little longer. If you want, though, feel free to tie a few sets of (comfortable) sit-ups and push-ups onto the end of your workouts this week. Nothing crazy--no Insanity or P90X!

On the Wednesday call, we'll chat about race day prep, equipment, eating/fueling, and tips & tricks. Bring your thoughts, experiences, and questions.


Plan A (PME 60-70%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, then 1 x 500, then 1 x 100, 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 40 minute bike, 2-3 mile run (if you're feeling good at 2, go for 3)

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note in week 7)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim; 30 minute bike ride

• Friday: Bike - 30 minute Fartlek ride

• Saturday: Run - 4 miles

Plan B (PME 60-70%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, then 1 x 800, then 1 x 100, 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 20 mile bike, 3 mile run

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note in week 7)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim; 40 minute bike ride

• Friday: Bike - 30 minute Fartlek ride

• Saturday: Run - 5-6 miles (if you're feeling good at 5, go 6)