B: Bike ANE: Anaerobic Energy System ST: Short Tempo 10K Mile Pace
R: Run LT: Lactate Threshold MT: Mid Tempo 10K +15secs/mile Pace
W: Weights RI: Recovery Interval LT: Long Tempo 10K +30secs/mile Pace
400's - HMP, minus 75 secs, divided by 4
800's - HMP, minus 65 secs, divided by 2
1000's - 10K full race pace, minus 47 secs, adjust for distance
1600's - HMP, minus 55 secs
Week 1 (January 3, 2011) -
Mon - W: Full body 30 min WOD; B: 90 minutes AE
Tue - R: 15 min warm AE, 4x400m w/recovery 400m, 15 min cool; S: 15 mins of drills, timed 10x100m with 10 secs in btwn (subtract out 90 secs and divide by 10 for 100m avg pace)
Wed - B: 60 mins LT intervals. 5 min warm, (5 min hard/ 5 min rec)x5, 5 min cool
Thu - W: Full body 60 min WOD; R: 1 mile easy, 3 miles ST, 1 mile easy
Fri - S: 15 mins of drills, 2x400, 15 mins of drills; B: 50 mins ANE intervals, 10 mins easy, (30 sec hard, 1:30 easy) x 15, cool 10 mins
Sat - R: 6 miles HMP + 20secs/mile
Sun - OFF
Week 2 (January 10, 2011) -
Mon - W: Full body 30 min WOD; B: 90 mins AE
Tue - R: 15 min up, 4x800m w/90sec RI, 15 min down; S: 10 mins drills, 4 x (250 + 2x50), 5 mins drills
Wed - B: 75 mins of LT intervals, 5 mins easy, (8 mins hard/6 easy) x 5
Thu - W: Full body 60 min WOD; R: 1 mile easy, 4 mile MT
Fri - S: 15 mins drills, 12 x 50 power and technique, 15 mins drills; B: 50 mins ANE intervals same as last week
Sat - R: 8 miles HMP + 20secs/mile
Sun - OFF
Week 3 (January 17, 2011) -
Mon - W: FB 45 min WOD; S: 10 mins drills, 4x(200 + 3x50), 5 mins drills
Tue - B: 75 mins of LT intervals, 5 easy, (8 hard/6 easy) x 5; R: 3 mins up, 4x1600m w/RI 400m, 3 mins down
Wed - B: 100 mins AE
Thu - W: FB 45 min WOD; S: 15 mins drills, 14 x 50 power and technique, 15 mins drills
Fri - B: 60 mins ANE intervals, 5 mins easy, (45 secs hard, 2:15 easy) x 16; R: 2 miles easy, 3 miles ST, 1 mile easy
Sat - OFF
Sun - R: 10 miles easy no pacing
Week 4 (January 24, 2011) -
Mon - W: FB 45 min WOD; S: 15 mins of drills, 4x(150 x 4x50), 5 mins of drills
Tue - B: 84 mins of LT intervals, 4 easy (4 hard/4 easy) x 10; R: 1200, 1000, 800, 600, 400, 200, w/200 RI, 3 down
Wed - B: 110 mins AE
Thu - W: FB 45 min WOD; S: 15 mins drills, 16 x 50 power and technique, 5 mins drills
Fri - B: 60 mins ANE intervals, 5 mins easy, (1 hard/ 4 easy) x 10, 5 extra down; R: 5 mile MT
Sat - OFF
Sun - R: 9 miles HMP + 20sec/mile
Week 5 (January 31, 2011) -
Mon - W: FB 30 min WOD; S: 15 mins/drills, 30 mins continuous, 5 mins/drills
Tue - B: 35 mins LT intervals, 8 easy, (5 hard/4 easy) x 3; R: 3x1K with 400m RI, 5 down
Wed - B: 90 mins AE
Thu - W: FB 30 min WOD; S: 15 mins/drills, 8 x 50 power and technique, 5 mins/drills
Fri - B: 30 mins AE; R: 1 mile easy, 2 miles ST, 1 mile easy
Sat - OFF
Sun - R: 10 miles easy
Week 6 (February 7, 2011) -
Mon - W: FB 30 min WOD; B: 90 mins LT intervals, 15 easy, (8 hard/6 easy) x 5, 5 down
Tue - R: 15 up, 3x1600m w/1 min RI, 15 down; S: 10 mins/drills, 10x100m test
Wed - B: 110 mins AE
Thu - W: FB 60 min WOD; S: 15 mins/drills, 3x500 w/ 1 min in btwn, 5 mins drills
Fri - B: 60 mins ANE, 10 mins easy, (30 secs hard/ 2:30 easy) x 12, 10 down; R: 6 miles MT
Sat - OFF
Sun - R: 8 miles at HMP + 20 secs/mile
Week 7 (February 14, 2011) -
Mon - B: 90 mins LT intervals, 10 easy, (10-11 hard/8-9 easy) x 4, 5 easy; W: FB 30 min WOD
Tue - R: 15 up, 4x800 w/2 min RI, 15 down; S: 15mins/drills, 4x(250 + 2x50), 5 mins/drills
Wed - 120 mins AE on trainer or 35 miles outside
Thu - W: FB 60 min WOD; S: 15 mins/drills, 18 x 50, 5 mins/drills
Fri - B: 60 mins ANE (outside hill work or on trainer); R: 1 mile easy, 2 miles MT, 1 easy, 2 MT, 1 easy
Sat - OFF
Sun - R: 10 miles HMP + 20secs/mile
Week 8 (February 21, 2011) -
Mon - W: FB 30 min WOD; S: 15 mins/drills, 4x(200 + 3x50), 5 mins/drills
Tue - B: 80 mins LT intervals, 15 easy, (10-11 hard/8-9 easy) x 3, 5 easy; R: 15 up, 6x400 w 2 min RI, 15 down
Wed - B: 130 mins AE or 40 miles outside
Thu - W: 60 min WOD; S: 15 mins/drills, 20 x 50, 5 mins/drills
Fri - B: 60 mins ANE (outside hill work); R: 8 miles LT
Sat - OFF
Sun - R: 13 miles HMP + 30secs/mile
Week 9 (February 28, 2011) - REDUCED
Mon - S: 15 mins/drills, 2x(150 + 4x50), 5 mins/drills; W: FB 30 min WOD
Tue - B: 50 min LT intervals, 10 easy, (6 hard/4 easy) x 3, 10 easy; R: 2x1600 (400 RI), rest 1 min, 2x800 (400 RI), 5 down
Wed - B: 30 miles AE
Thu - R: 3 miles ST; W: 60 min WOD
Fri - S: 15 mins/drills, 12 x 50, 15 mins/drills; B: 30 mins ANE
Sat - OFF
Sun - R: 12 miles HMP + 30 secs/mile
Week 10 (March 7, 2011) -
Mon - W: FB 30 min WOD; B: 100 min LT intervals, 15 easy, (10-11 hard/9-10 easy) x 4, 5 easy
Tue - R: 15 up, 2x(6x400) 1:30 RI additional 1 min rest btwn sets, 15 down; S: 40 mins continuous
Wed - B: 44 miles AE
Thu - W: 60 min WOD; R: 5 miles MT
Fri - S: 15 mins/drills, 10x100 test, 15 mins drills; B: 20 miles with hills
Sat - OFF
Sun - R: 6 miles easy
Week 11 (March 14, 2011) -
Mon - B: 34 miles of LT intervals with rolling hills (8 hard/6 easy)
Tue - R: 1/2 mile up, 3x(2x1200 at 1600 pace) 2:00 RI with extra 1 min btwn sets; S: 15 mins/drills, 10x100 test, 5 mins/drills
Wed - B: 48 miles AE
Thu - B: 14-16 mile TT; R: 6 miles MT
Fri - S: 15 mins/drills, 3x500m, 5 mins/drills
Sat - OFF
Sun - B: 15 mins spin on trainer then R: 13.1 miles Half Marathon Race (Tobacco Road)
Week 12 (March 21, 2011) -
Mon - W: 30 min WOD; S: 15 mins/drills, 4x(250 + 2x50), 5 mins/drills
Tue - B/R: 1/2 mile jog, 5 mins easy on trainer (5 mins hard on trainer, 800m run)x10 with 200m RI btwn sets, finish with 5 mins easy on trainer, 1/2 mile jog
Wed - B: 54 miles AE
Thu - W: 60 min WOD; R: 5 miles MT
Fri - S: 15 mins/drills, 2x1000m; B: 14 mile TT
Sat - 14 miles HMP + 30 secs
Sun - OFF
Week 13 (March 28, 2011) - REDUCED
Mon - R: 10 mins up, 2x1600 (400mRI), 5 down; W: 30 min WOD
Tue - S: 15 mins/drills, 4x(200 + 3x50), 5 mins/drills; B: 15 mins up, 2 x LT loop 10-11 mins on, 7-8 mins off, 5 mins down
Wed - B: 5 miles or 15 mins; R: 8 miles HMP +15 secs/mile
Thu - W: 60 min WOD; S: 15 mins/drills, 12x50 power and technique, 5 mins/drills
Fri - B: 30 mins hill work ANE; R: 4 miles ST
Sat - B: 40 miles AE; R: 1 mile HMP
Sun - OFF
Week 14 (April 4, 2011) -
Mon - R: 10 mins up, 10x400m with 400m RI, 10 mins down; W: 30 min WOD
Tue - S: 15 mins/drills, 4x(150 + 4x50), 5 mins/drills; B: 100 mins LT work
Wed - R: 15 miles HMP + 30 secs/mile
Thu - W: 60 min WOD; S: 15 mins/drills, 24x50, 5 mins/drills
Fri - B: 60 mins ANE; R: 5 miles MT
Sat - B: 58-60 miles AE, R: 2 miles HMP
Sun - OFF
Week 15 (April 11, 2011) -
Mon - R: 15 mins up, 3x2000m with 400m RI, 10 mins down; W: 30 min WOD
Tue - S: 15 mins/drills, 4x(100 + 5x50), 5 mins of drills; B: 110 mins LT work
Wed - R: 10 miles HMP + 20 secs/mile
Thu - S: 15 mins drills, 12x50, 15 mins/drills
Fri - OFF
Sat - Olympic Race at Beaverdam
Sun - B: 80 mins on trainer or 28 miles relatively flat
Week 16 (April 18, 2011) -
Mon - R: 15 mins up, 6x800m with 1:30 RI, 10 mins down; W: 30 min WOD
Tue - S: 15 mins/drills, 50, 100, 150, 200, 250, 250, 200, 150, 100, 50, 5 mins/drills; B: 100 mins LT
Wed - R: 12 miles HMP + 20 secs/mile
Thu - OFF
Fri - S: 15 mins/drills, 12x50, 5 mins/drills; B: 60 mins of ANE hill work
Sat - B: 48 miles; R: 5 mile MT
Sun - OFF
Week 17 (April 25, 2011) -
Mon - R: 1 mile up, 5 x 1K with 400m RI, 1 mile down; W: 30 min WOD
Tue - S: 15 mins/drills, 2x1000m, 15 mins/drills; B: 80 mins LT
Wed - R: 8 miles HMP + 20 secs/mile
Thu - OFF
Fri - S: 15 mins/drills, 12x50, 5 mins/drills; B: 50 mins of ANE hill work
Sat - B: 40 miles; R: 1 mile easy, 3 miles ST, 1 easy
Sun - OFF
Week 18 (May 2, 2011) -
Mon - R: 1 mile up, 6x400m with 400m RI, 1/2 mile down
Tue - S: 15 mins/drills, 3x500m, 5 mins/drills; B: 50 mins LT
Wed - B: 30 mins on trainer; R: 3 miles easy and relaxed
Thu - S: 10 mins/drills, 6x50, 5 mins/drills; R: Strides and stretch
Fri - OFF
Sat - Half Ironman Race
Like the plan, glad I can be a part of it in the beginning phases and then see all the work ultimately come together in the end!
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