Stage 3 training is well underway with a couple of tough sessions in the week prior. A fantastic 400m reps session on Saturday afternoon (thanks Carwyn!!) and feeling very good about the results there. The cycling last week was badly rain effected and we seem to have some very variable rain forecasts so I’m planning in as much early week cycling as possible and if it’s all achieved early on, the later sessions can be dropped for an easy ride or no ride.

This week is another tough week. The easy run on Sunday needs to be an easy slow run. Forget any speed just think recovery.

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)
  • 5x100m @ easy pace (5 sec rests)
  • 6x75m @ fast pace (45 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

  • 5 or 6 sets of (2mins @ interval pace with 1min jog, 1min @ interval pace with 30sec jog, 30sec @ interval pace with 30sec jog)
Tuesday (PM) Calisthenics
Wednesday (AM) Swimming

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

  • 3 x 10 minute threshold pace runs with 2 minute rests
Thursday (PM) Calisthenics
Friday (AM) Swimming

  • 300m warm up
  • 1000m long swim (40 lengths)
  • 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 50km-60km ride
Saturday (PM) Running

  • 4 x 200 meters at rep pace with 200 meter jogs
  • 3 x 1K at interval pace with 2 min jogs
  • 2 x 400 meters at rep pace with 400 meter jog
Sunday (PM) Running – Long Easy Run – Approximately 70 minutes