AM PM
Monday Swim Run #1
Tuesday Swim Turbo Session
Wednesday Run #2
Thursday Swim Shorter Bike Ride on Tri Bike
Friday Swim Run #3
Saturday Long Run
Sunday Long Bike Stretching/Massage
Run #1 = Short Tempo Run (4-6miles) (5km pace + 20secs)
Run #2 = Long Tempo Run (7-8miles) (5km + 50 secs)
Run #3 = Short Tempo Run (4-6miles)
Long Run = Long, slow run (9-12miles) (8min/mile-ish, but taken as easy as needed)
As I begin to sharpen up for the season, one of these short tempo runs will become a track session. The reason I've included the "long run" is to increase the amount of time on my feet. I don't come from an athletics background and my thinking is that my running will be improved by including just some basic mileage. I may look to do a half-marathon early next year, just for a change and to have something to break up the training. I am in no way training specifically for a HM but racing is fun after all!
Shorter bike ride = 40miles or so
Long bike ride = 60-80miles
Turbo = 1 hour
Pretty simple I think. The shorter bike ride on my tri bike is just to try and ensure I'm used to the position - no nasty surprises on race day!
I will be following the Level 3 Olympic plan provided by Swim Smooth for the swims.
I'll also be having every 4th week as an 'easy' week, where I'll slightly take down the mileage/drop a run. For the first 3 weeks I'll be building up to this plan, so won't really be following this plan until the 1st week of November. Although I've highlighted Sunday PM to stretch, I'm going to try and do some stretching after every session, to try and stay as injury free as possible.
James
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