Endurance Sport Training

Triathlon training for everyday people

Workouts for the week of August 13th

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Swim

Complete both workouts this week

Workout 1:

Warm-up: Swim 200, Drill 200, Swim 100, Drill 100

Main Set:  descending ladders of 500, 400, 300, 200, 100.  Start off a little faster than warm-up effort and increase effort with each set.  Rest  30 sec b/t each reps.

Cool Down:  200 easy

Workout 2:

Open Water: swim  1 mile moderate pace, rest 2 min, swim ½ mile at race pace

Bike

Complete workout 1 or workout 2.  Complete workout 2

Workout 1 (interval):

Warm-up: Ride easy for  10 min

Main Set:  16 mile ride (at mile 8, do 10 x 30 sec sprints w/ 30 sec easy b/t sets)

Cool Down: 5 min easy spinning

Workout 2 (Threshold):

Warm-up: Ride easy for 10 min

Main Set:  2 x 15 min at race pace (rest 3 min b/t sets)

Cool Down: 5 min easy ride

Workout 3 (Long):

Ride for 1-2 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:  3 x 1 mile at 5k pace – 10 sec  (run an easy 400 b/t interval)

Run 4 x 200 at 80% effort

Cool Down: 1 mile easy

Workout 2 (Tempo):

Warm-up: Run easy for 1-2 miles

Main Set:  4 x 1.5  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 10   miles at your target marathon pace.

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