Notes:
How did your Saturday, race distance, session go? Use what you learned about where you are to make adjustments going forward. Bring your thoughts, notes, and experience to the call on Wedensday.
This is the last week of 3 strength training sessions. Next week, we'll drop to 2, then taper off completely as we approach week 12. Pay attention to sets and reps. You should be using slightly more weight on most lifts this week--as reps are lower.
"Fartleks" are interval sessions (running or riding) that are less structured than normal interval training. On Wednesday, for example, both Plans are scheduled to do a "timed" fartlek. Begin with a slow/easy warm up (40-50% PME). Then increase your pace to a comfortable run (60-70% PME). At your leisure, determine a time/distance/landmark that you will run to, then jump your pace up to (80-90% PME) for a short distance/time. One of my "go-to" fartleks is: 5 minute warm up, 2 minute run, 45-60 second stride/sprint, 1 minute slow jog, 2 minute run...and repeat. Play with the distances, times and intesities as your route allows (including contours and landmarks), and as your body allows. Push yourself on these.
If you have been following Plan B, you should feel pretty "worked" by the end of this week. Next week, we will pull back a little, then climb again for the next 4 weeks in an attempt to peak on race week.
Plan A (80% PME)
- Monday: Swim - 10 minute warmup & drills (any combination of strokes), 6 x 100 meter freestyle, (45 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)
- Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)
- Tuesday: BRICK: 30 minute bike, 3 mile run (push your pace)
- Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note above)
- Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)
- Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim (push it at 80% PME); 30 minute bike ride
- Friday: Bike - 30 minute Fartlek ride
- Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans, 3 x 8 on declines, 3 x 12 other lifts, and 1 x 20 on each "abs")
- Saturday: 4 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 4, individually timed miles; 2 - 4 minutes rest between).
Plan B (80% PME)
- Monday: Swim - 10 minute warmup & drills (any combination of strokes), 10 x 100 meter freestyle (30 - 40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)
- Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)
- Tuesday: BRICK: 40 minute bike, 3 mile run (push your pace)
- Wednesday: Run - 5 minute warm up (40-50% PME), 40 minute Fartlek (see note above)
- Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)
- Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 800 meter freestyle swim (oush it at 80% PME); 30 minute bike ride
- Friday: Bike - 50 minute Fartlek ride
- Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans, 3 x 8 on declines, 3 x 12 other lifts, and 1 x 20 on each "abs")
- Saturday: 5 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 5, individually timed miles; 2 - 4 minutes rest between).
