This is the last week of Stage 3 training. The week just completed went pretty well. I had to shift one of the sessions due to bad weather and cut short a couple of sessions but overall, a well completed week concluding with a solid set of sessions today. I turned this mornings long run into a progression run which involved running the last 10 minutes hard. Followed up by an easy open water swim, medium bike ride and straight off the bike into a short run.

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 (AM) Swimming

  • 300m warm up
  • 8x25m drill sets (10 sec rests)
  • 6x100m @ easy pace (5 sec rests)
  • 8x75m @ fast pace (20 sec rests)
  • 8x25m kick set (15 sec rests)
  • 300m warm down
Monday (AM) Bike – Road bike to work – quick pace, 12km.
Monday (PM) Bike – 6 x (5mins @ hard pace up hill with 3mins active recovery). Total ride time, 1hour 20mins.
Tuesday (PM) Running – 6 x (4mins @ interval pace with 3mins jog recoveries)
Tuesday (PM) Calisthenics
Wednesday (AM) Swimming

  • 300m warm up
  • 8x25m drill sets (10 sec rests)
  • 6x200m @ medium pace (20 sec rests)
  • 4x25m @ sprint pace (20 sec rests)
  • 8x25m kick set (15 sec rests)
  • 300m warm down
Wednesday (AM) Bike – Road bike to work – quick pace, 12km
Wednesday (PM) Bike – 9 x 1min @ max. pace with 2min recoveries. Total time, 1hour, 10mins.
Thursday (PM) Running

  • 20mins @ threshold pace with 4mins easy pace
  • 15mins @ threshold pace with 3mins easy pace
  • 10mins @ threshold pace with 2mins easy pace
  • 5mins @ threshold pace
Thursday (PM) Calisthenics
Friday (AM) Swimming

  • 250m warm up
  • 2000m easy
  • 250m warm down
Saturday (AM) Long bike ride, 2hours 15mins
Saturday (PM) Running

  • 3 x 200m @ Reps pace
  • 1 x 400m @ Reps pace
  • 1 x 800m @ Reps pace
  • 1 x 400m @ Reps pace
  • 3 x 200m @ Reps pace

All repeats with equal size jogs between.

Sunday (AM) Running – Long Easy Run – Approximately 70 minutes
Sunday (AM) Open water swim practice