Complete both workouts this week.
Swim in the open water for 1.5 mile. Focus on spotting every 3-4 strokes. If you don’t have access to open water, swim 1.5 miles in the pool. Set up a target to spot on each end of the pool.
Warm-up: swim 500, kick 100, pull 100, swim 100
8 x 50 (rest 10 sec b/t intervals)
4 x 100 (rest 15 sec b/t intervals)
Warm-down: swim 250
Complete either workout 1 or 2 and workout 3.
Warm-up: ride in an easy gear for 15 min
Main Set: 60 min ride. Ride at a moderate effort 30 min and, do 4×1 min at 90% effort w/easy active recovery b/t sets. Continue ride for the remaining time at a moderate effort.
Cool down: Ride easy for 5-10 min
Warm-up: ride in an easy gear for 20 min
Main Set: 3 x 20 min at 80% in a middle gear. Increase cadence each interval (1 min active recovery b/t each interval)
Cool down – 5 min in an easy gear
Workout 3 (long): 2 hour ride at a steady cadence
Complete one interval or tempo workout. Complete the long run this week
Workout 1 (interval/track):
Warm up: run 1-2 miles at an easy pace
Main Set: 3 x 1 mile at 5k pace (run an easy 400 b/t sets)
Cool Down: run 1 mile easy pace
Workout 2 (threshold): Warm up: run 1-2 miles at an easy pace
Main Set: Run 3 miles at a tempo pace (10k pace)
Cool down – 1 mile at an easy pace
Workout 3 (long): Run 12 miles at marathon pace