So the lesson from last weeks training is to be adaptable. Some of the sessions had to be cut a bit shorter than was planned due to feeling like I might have been pushing it too hard. This is an important lesson to learn. How far should you push yourself with training? My philosophy is that you should always finish a training session and feel like you could have done more.  The end goal is to race well and train well so don’t overdo the training!! Having said that, my bike ride on Saturday morning turned into a 80km trek after the group I was with, went a bit further than I had anticipated too.

This week is a continuation of Stage 3 training. This means a continued focus on interval paces and distance sessions. Some speed work is thrown in on the Saturday but these are 400m reps which is a tough session, so if you’re copying this log in any way, watch how you perform on these. The threshold running session on the Thursday is a good one to do on the treadmill so you don’t run too fast (or too slow).

This Week

My training paces for this week are:

  • Reps: 1min 17secs per 400 meters (or slower)
  • 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)
  • 7x75m @ fast pace (45 sec rests)
  • 8x25m kick-board sets (15 sec rests)
  • 300m warm down
Tuesday (PM) Running

  • 5 or 6 sets of (4mins @ interval pace with 3min jogs in between)
Tuesday (PM) Calisthenics
Wednesday (AM) Swimming

  • 300m warm up
  • 8x25m drill sets (10 sec rests)
  • 5x200m @ medium pace (45 sec rests)
  • 4x25m sprint sets (20 sec rest)
  • 8x25m kick-board sets (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

  • 40 minute threshold pace run
Thursday (PM) Calisthenics
Friday (AM) Swimming

  • 300m warm up
  • 1500m long swim (60 lengths of gazing at the bottom of the pool!!)
  • 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) Bike – Pack ride – Hills with sprint sessions on the flat – approximately 40-50km ride
Saturday (PM) Running

  • 10 x 400 meters at rep pace with 400 meter jogs
Sunday (AM) Running – Long Easy Run – Approximately 70 minutes
Sunday (AM) Bike – Easy flat ride – Approximately 90 minutes