Monday, March 13, 2006
Road to CDA 06: Weekly Plan 3/13 - 3/19 Build 1 Week 1
Weekly Plan: Build 1 Week 1
Swim 9K
Run 30
Bike 75-100
M: Swim 4K, Weights after.
T: Run hill repeats: Will warm-up 2-3 miles slow, then 6 X 2 min hill repeats with = rest.
W: Swim 3K, run 5 on TM after. Will run slowly progressive pace from around 7 to 6 min/mile toward end.
T: Work 7am- 4 and fly out to California at 5:30: Will take day off
F: Bike 1 hour easy late morning with 2-3 X30 sec. spinervals final 10 minutes. Register for California 1/2 IM. Will run 4 slow before dinner, 2-3X 20 sec. pickups final mile. Rice for dinner
S: Race
S: May spin out 90 minutes in morning or take day off. Depends on time.
CDA Group
Main workouts this week are as follows:
During the week:
1 key swim: 4K, sounds long....do it. 500 wu pull. 400 of drills. Then do sets of (2 X 200/40, 4 X 100/30, 8 x 50 on 1 min cycle) Do 2 sets and take a minutes rest between sets. Use pull buoy if you get overly tired. This will give you 2400. With wu/drills, this is 3300.
then do 20 X 25 on a 30 second cycle.
then do 200 slow cd.
Work in another 3k swim during the week.
2 key runs. 1 hill repeat day. do 2-3 mile wu, then 6X2 min uphill repeats, jog down slow for recovery. Repeats will be in sets of 2. First 2 steady. Next 2 will push final 30 seconds. Final 2 will push for first 90 seconds and try to hang on final 30 seconds. 2 mile cd.
Second run is a treadmill run. Do 40 minutes. 5 minutes warm up. at least 1 minute slower than IM marathon pace goal. Then next 5 minutes at IM marathon pace goal. Now start increasing pace 0.1 mph every 2 minutes until you feel like you are running around 5k pace. May take 20 minutes, thats ok. Hold this pace for 2-4 minutes, then cool down slow for final few minutes.
If you want to jog slow to round up the distance to an even number, thats fine.
1 brick
either Saturday or sunday. Saturday preferred. Run 6 miles, Ride 60, then run 6. Keep pace EASY. This is only to get a taste of a "big" workout.
1 spin
Sometime during the week...sunday night is fine too. Do a 75 in. spin. Do 30 min warm up. Then 3 X 5 min good hard spins with equal rest. Should be heartrate progressive. That means you should be able to obtain a higher heartrate on each one, the third of which is the hardest. Keep cadence at 100-110. 15 min easy cd.
Sunday morning/or afternoon. 8-10 miles slow run
Swim 9K
Run 30
Bike 75-100
M: Swim 4K, Weights after.
T: Run hill repeats: Will warm-up 2-3 miles slow, then 6 X 2 min hill repeats with = rest.
W: Swim 3K, run 5 on TM after. Will run slowly progressive pace from around 7 to 6 min/mile toward end.
T: Work 7am- 4 and fly out to California at 5:30: Will take day off
F: Bike 1 hour easy late morning with 2-3 X30 sec. spinervals final 10 minutes. Register for California 1/2 IM. Will run 4 slow before dinner, 2-3X 20 sec. pickups final mile. Rice for dinner
S: Race
S: May spin out 90 minutes in morning or take day off. Depends on time.
CDA Group
Main workouts this week are as follows:
During the week:
1 key swim: 4K, sounds long....do it. 500 wu pull. 400 of drills. Then do sets of (2 X 200/40, 4 X 100/30, 8 x 50 on 1 min cycle) Do 2 sets and take a minutes rest between sets. Use pull buoy if you get overly tired. This will give you 2400. With wu/drills, this is 3300.
then do 20 X 25 on a 30 second cycle.
then do 200 slow cd.
Work in another 3k swim during the week.
2 key runs. 1 hill repeat day. do 2-3 mile wu, then 6X2 min uphill repeats, jog down slow for recovery. Repeats will be in sets of 2. First 2 steady. Next 2 will push final 30 seconds. Final 2 will push for first 90 seconds and try to hang on final 30 seconds. 2 mile cd.
Second run is a treadmill run. Do 40 minutes. 5 minutes warm up. at least 1 minute slower than IM marathon pace goal. Then next 5 minutes at IM marathon pace goal. Now start increasing pace 0.1 mph every 2 minutes until you feel like you are running around 5k pace. May take 20 minutes, thats ok. Hold this pace for 2-4 minutes, then cool down slow for final few minutes.
If you want to jog slow to round up the distance to an even number, thats fine.
1 brick
either Saturday or sunday. Saturday preferred. Run 6 miles, Ride 60, then run 6. Keep pace EASY. This is only to get a taste of a "big" workout.
1 spin
Sometime during the week...sunday night is fine too. Do a 75 in. spin. Do 30 min warm up. Then 3 X 5 min good hard spins with equal rest. Should be heartrate progressive. That means you should be able to obtain a higher heartrate on each one, the third of which is the hardest. Keep cadence at 100-110. 15 min easy cd.
Sunday morning/or afternoon. 8-10 miles slow run
