Endurance Sport Training

Triathlon training for everyday people

Workouts for week of July 30th

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Swim

Complete both workouts this week.

Workout 1:

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.

Workout 2:

Warm-up: swim 500, kick 100, pull 100, swim 100

Main Set:

8 x 50 (rest 10 sec b/t intervals)

4 x 100 (rest 15 sec b/t intervals)

Warm-down: swim 250

 

Bike

Complete either workout 1 or 2 and workout 3.

Workout 1:

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

Workout 2:

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

 

Run

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

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