Endurance Sport Training

Triathlon training for everyday people

Week of August 6th

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Swim

Complete both  workouts this week

Workout 1:

Warm-up: Swim 300, kick 200, pull 200, swim 100

Main Set:  4 x 100 (rest 15 sec b/t each set)

4 x 50 springs (rest 75 sec b/t set)

Cool Down:  200 easy

Workout 2:

Open Water Swim 1.5 miles

Bike

Complete workout 1 or workout 2.  Complete workout 2

Workout 1 (interval):

Warm-up: Ride easy for  15 min

Main Set:  10 x 30 sec interval at 85% effort  (2 min active recovery b/t sets)

Ride at 60-70% effort for  15 min

Cool Down: 5 min easy spinning

Workout 2 (Threshold):

Warm-up: Ride easy for 10 min

Main Set:  2 x 30 min at 80% effort (2 min active recovery b/t intervals)

Cool Down: 5 min easy ride

Workout 3 (Long):

Ride for 2-3 hours at comfortable effort

Run

Complete at least 1 interval or tempo.  Complete the long workout

Workout 1 (Interval):

Warm-up: Run easy  for 1-2 miles

Main Set:  2 x 1 mile at 5k pace – 10 sec  (run an easy 400 b/t interval)

Cool Down: 1 mile easy

Workout 2 (Tempo):

Warm-up: Run easy for 1-2 miles

Main Set:  2 x 3 miles  at  threshold pace (choose a pace that you can hold for the distance and just under your race pace)

4 sets of 30 sec hard/30 sec easy

Cool Down: 1 mile easy

Workout 3(Long):

Long Run: Run 12   miles at your target marathon pace.  Increase pace the last 4 miles working up to a 10k pace.

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