This is the first week of Stage 4 training. The primary focus for Stage 4 is threshold running. Any interval pace workouts should be secondary and make up less of the focus for training now. We’ve done a couple of progression runs for the long weekend run and turned the last 6 to 10 mins into a harder workout. This is a great way to train the body. When the legs are tired after a long run, finishing hard will provide benefits in terms of:

  • Focusing on running form
  • Learning to respond for tough race finishes
  • Teaching the body to work well under tough and tired conditions

You don’t want to be doing these all the time but they are a great way to add a bit of extra training into your long runs.

This Week

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.

Day Training
Monday (PM) Bike – 2 x (12mins @ threshold pace with 10mins active recovery between). Total ride time, 1hour.
Tuesday (PM) Running – 3 x (3.2km @ threshold pace (or slower) with 2mins rest between)
Wednesday (AM) Swimming

  • 300m warm up
  • 8x25m drill sets (10 sec rests)
  • 5x100m @ medium pace (5 sec rests)
  • 6x75m @ hard pace (45 sec rests)
  • 300m warm down
Wednesday (PM) Bike – Steady ride, 1hour 15mins
Thursday (PM) Running

  • 4 x (1km @ threshold pace with 1min rests)
  • 2 x (1km @ interval pace with 3min jogs)
  • 4 x (200m @ rep pace with 200m jogs)
Friday (AM) Swimming

  • 300m warm up
  • 8x25m drill sets (10 sec rests)
  • 5x200m @ medium pace (45 sec rests)
  • 4x25m @ hard pace (20 sec rests)
  • 300m warm down
Saturday (AM) Bike – Steady ride, 1hour 15mins
Saturday (PM) Running – 6 sets of (2mins @ Interval pace with 1min jog, 1min @ Interval pace with 30sec jog, 30secs @ Interval pace with 30sec jog)
Sunday (AM) Running – Long Easy Run – Approximately 70 minutes
Sunday (AM) Open water swim practice