Training This Week

Christmas day is all done and I’m now on holiday so very flexible with my time. Having said that, the best approach for training is to make sure it’s all done early on in the morning. I’m also planning in a few day trips for the holiday so if I continue the trend of early morning training, this won’t interfere with the holiday plans.

An important thing to remember of course is that if you miss a day of training, don’t beat yourself up, there’s always tomorrow. Focus on what’s important and the long term goal is the important part. Keeping focused on this will ensure that even if you do miss a training day (or more), that picking back up with the schedule will get you back on track to achieve your goal.

This Week

My training paces for this week are based upon a recent race time of 17:55 for a 5K race

Pace/1Km Pace/400m Pace/200m
Threshold 3:51 1:32 0:46
Interval 3:32 1:25 0:42
Reps 3:17 1:19 0:39
Day Training
Monday (AM/PM) Swimming

  • 300m warm up
  • 6x50m drill sets (10 sec rests)
  • 6x100m intervals pace (60 sec rests)
  • 6x50m sprint intervals set (20 sec rests)
  • 350m cool down
Tuesday (AM) Running – 6 sets of (4mins @ Interval Pace with 3min jogs)
Tuesday (PM) Calisthenics
Wednesday (AM) Bike – 1 Hour including 6 sets of (1min hard with 2 mins easy)
Wednesday (PM) Swimming

  • 350m warm up
  • 6x50m drill sets (10 sec rests)
  • 7x100m easy pace (5 sec rests)
  • 350m cool down
Thursday (AM) Running – 7 sets of (5mins @ Threshold pace with 1min rests)
Thursday (PM) Calisthenics
Friday (AM) Bike with Run Transition – Ride 1 Hour 10 Minutes including 24 minutes @ threshold pace, transition into 10min run
Friday (PM) Swimming

  • 350m warm up
  • 6x50m drill sets (10 sec rests)
  • 4x200m threshold pace (45 sec rests)
  • 8x25m sprints (20 sec rests)
  • 350m cool down
Saturday (AM) Bike – Foundation Ride 1 Hour 30 Minutes
Saturday (AM) Running – 6 sets of (4mins @ Interval Pace with 3min jogs)
Sunday (AM) Long easy run
Sunday (AM) Open water swim

  • 300m warm up
  • 1200m easy