Stage 3 training has been fairly tough the last couple of weeks and definitely the stage that I’m looking forward to being finished. Still, only half way through it and certainly seeing some improvements in speed and general fitness. The toughest sessions have been on the Saturday afternoon after a big bike ride in the mornings so testing the fitness quite well and generally coming through it ok.

This week is another tough week with a race on Saturday thrown in for good measure. The race is likely to be a club run event so fairly low pressure but at least a good test of fitness. This will mean the tough bike session will be shifted to Sunday.

This Week

My training paces for this week are:

  • Reps: 1min 17secs per 400 meters (last weekend saw speeds through to 1min 10secs per 400)
  • 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 (AM) Swimming

  • 300m warm up
  • 8x25m drill sets (10 sec rests)
  • 6x100m @ easy pace (5 sec rests)
  • 8x75m @ fast pace (45 sec rests)
  • 8x25m kick set (15 sec rests)
  • 300m warm down
Monday (AM) Bike – Road bike to work – quick pace, 12km
Monday (PM) Bike – Road bike home – quick pace, 20km including small hills (sprint hills)
Tuesday (PM) Running

  • 3 sets of (1.2KM @ interval pace with 4min jogs)
  • 3 sets of (800M @ interval pace with 2min jogs)
Tuesday (PM) Calisthenics
Wednesday (AM) Swimming

  • 300m warm up
  • 8x25m drill sets (10 sec rests)
  • 6x200m @ medium pace (45 sec rests)
  • 8x75m @ fast pace (45 sec rests)
  • 8x25m kick set (15 sec rests)
  • 300m warm down
Wednesday (AM) Bike – Road bike to work – quick pace, 12km
Wednesday (PM) Bike – Road bike home – quick pace, 20km including small hills (sprint hills)
Thursday (PM) Running

  • 15 minute threshold pace run with 3 minute jog
  • 10 minute threshold pace run with 2 minute jog
  • 5 minute threshold pace run
Thursday (PM) Calisthenics
Friday (AM) Swimming

  • 300m warm up
  • 1500m long swim (60 lengths – looking forward to the 50m pool being opened!!)
  • 300m warm down
Friday (AM) Bike – Road bike to work – quick pace, 12km
Friday (PM) Bike – Road bike home – quick pace, 20km including small halls (sprint hills)
Saturday (AM) Open water swim – 1K
Saturday (PM) Running

  • Either 5K or 6K road race (club event so low pressure trial race)
Sunday (AM) Running – Long Easy Run – Approximately 70 minutes
Sunday (AM) Bike – Hill Ride Road Bike 2 Hours