This is the second week of Stage 4 training. Interestingly, I’ve cut it a bit short for this focus but so long as I don’t overdo any training sessions from here on in, I’ll be fit and ready to peak for my target race in 2 weeks. Of note, the threshold run on Tuesday is 30 minutes. Because this is a bit longer than normal, I can reduce the required pace from 3:46 per km to 3:50 per km (or slower). The longer threshold runs are always quite enjoyable because the stead nature of them and just getting out and running at a pace that’s not too tough for a change!! The other interesting run this week is an acceleration run which starts out easy and finishes hard. Using a 400m track, the times decrease by 5 seconds per lap finishing with the last lap at interval pace (1:23 for 400m). This is another neat workout that’s very enjoyable.
The other interesting feature this week is that I can start using an outdoor 50m pool for my swimming. This will mean any drills or sets where the distance is 25m will need to be halved and done as a 50m set, i.e. 6×25 kick set becomes 3×50 kick set.
My training paces for this week are:
- Reps: 1min 17secs per 400 meters
- Intervals: 3mins 28secs per kilometer
- Threshold: 3mins 46secs per kilometer (or slower)
This is taken from my estimate of 17:30 for a 5K race.
|Monday (PM)||Bike – 28 mins of threshold level riding with total ride time made up to 1hour, 20mins.|
|Tuesday (PM)||Running – 30 mins at threshold pace. Note: pace reduced to 3:50/km due to increased time (+4 seconds per k)|
|Wednesday (PM)||Bike – Steady ride, 1hour 15mins|
|Saturday (AM)||Bike – Long ride, 2hours 15mins|
|Sunday (AM)||Running – Long Easy Run – Approximately 70 minutes|
|Sunday (AM)||Open water swim practice|