After a reasonably successful duathlon today, my legs are still feeling pretty good. Just as well as I’m back to a full(ish) week of training this week and switching over into Stage 3 training. This means more of a focus on interval paces and distance sessions. The main purpose of the interval training is related to VO2(max), however, on a mental level, this is the toughest training and tends to make me a stronger runner. I noticed today during my run legs for the duathlon that I was still lacking that ability to push harder against the people I’m racing and for me personally, this is a lack of training in intervals.

Looking at the weather forecast, I may not get much time on the bike. I’ll plan it into the week but may miss out on it…

This Week

My training paces for this week are:

  • Intervals: 3mins 28secs per kilometer
  • Threshold: 3mins 46secs per kilometer

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)
  • 8x100m @ easy pace (5 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)
  • 4x150m (50 build, 25 descend) (15 sec rests)
  • 6x25m 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

  • 3 sets of (10 mins at threshold pace with 2 min rests in between)
Thursday (PM) Calisthenics
Friday (AM) Swimming

  • 400m warm up
  • 800m time trial (to see how much improvement I’ve made)
  • 400m 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

  • 5 sets of interval pace of (2mins at interval pace with 1min jog, 1min at interval pace with 30sec jog, 30sec at interval pace with 30sec jog)
Sunday (AM) Running – Long Easy Run – Approximately 70 minutes
Sunday (AM) Bike – Long easy flat ride – Approximately 2 hours

**If the weather is as bad as the forecast, the Wednesday PM bike ride will be substituted for an interval bike session on the indoor trainer. Hopefully there’s some sun in the forecast.