Progressive 10 week Training Program

Transcription

1 Progressive 10 week Training Program IF YOU FAIL TO PLAN, YOU PLAN TO FAIL. ~Anonymous

2 Week 1 Monday-SWIM Total yard: 3400yrd rest: Warm-up: 600 free, every 4 th 50 is non-free SLOW but LONG 10x100 odds (r arm,l arm, kick, swim by 25) Main set: Free style All on 1.5k race pace 10 sec 20 sec 15 sec 10 sec 5 sec 5sec 10 sec 15 sec 20 sec 300 kick w. board, Cool down: choice Tuesday-RUN Total mile:6 20 min run at zone +2 Warm up Last 5 min (20 sec surge/40sec ez)x5 Broken + 5 K (35 sec rest) (35 sec rest) (30 sec rest) Make sure to time your total time. Then subtract 105 sec from the total time. (This is your threshold pace. We will use this pace in the future) 10 min run or 15 min bike at zone 2. Wednesday-RUN/SWIM Run 20 no more than 80% of your max HR Quick transition to pool. Swim- Total yard: 3400yrd rest: Warm-up: 600 swim. Every 4 th 50 is non- free 20s 8x50 free. (build up by 50. 1~4, and repeat) 15s 8x 50 kick w. board 10s Main set:1800 1min rest between rounds. Build up speed by 200,150, 100, 50, and 25 FAST. 4x200 4x150 4x100 4x50 4x25 40s 30s 20s 10s 5s Cool down SLOW AND LONG

3 Thursday-BRICK (RUN/BIKE) 1.5hrs Warm up 15 min run at zone +2 at zone 4 Transition to indoor trainer 10 min. warm-up spin. Main 4X 8 min. (Moderately hard pace) Make sure to keep your RPM 90~100. with 1 min easy spin between. 20 min. at Zone 3 Transition: Last 5 min. Build up to tempo pace. Cool Must do 15 min stretch. Friday-OPTIONAL SWIM 500 swim, 2X300 pull (20 sec rest) 10x100 R- arm/l- arm/kick/swim by 25(15 sec rest) 10x50 free (10 sec rest) Cool down BIKE 60min. post stretch: 5 min spin at zone 2 5min. Stretch: Relaxed and slow Warm up 15 min. spin at zone 3 3X5 min POWER (LOW CADENCE 50~60RPM and High resistance. 2 min recovery between Main set 5x 1 min low resistance HIGH CADENCE (100 or more RPM) 6 x 1 min zone +3, 4 4x 30 sec stan ding up Transition run-6 min at zone +3 or 4. Must do 10 min. at EZ Saturday 60 min bike and 45 min run at zone 2 Building aerobic base. Sunday Off 30 sec ez between 30sec recovery between

4 Week 2 Monday-Optional Morning Run: 30 min at zone 3 Total yard: 4500yrd rest: Warm-up: 600 free, every 4 th 50 is non-free SLOW but LONG 10x75 as Swim-Kick-swim by 25(Kick on your Cool down: back) Main set (do this set 2 times)= (take 5 sec 300 then 25 HARD) (take 5 sec 200 then 25 HARD) (take 5 sec 100 then 25 HARD) (take 5 50 then 25 HARD) 300 kick w. board, 12x 50 every 3 rd fast 500 pull choice Tuesday-RUN 60 sec rest between 325,225,125,75. On 1 min send off Total mile:6 20 min run at zone +2 Warm up Last 5 min (20 sec surge/40sec ez)x5 Broken + 5 K your 10k pace Rest ½ of your running time. Last set, going to the 200 dash, 30 sec rest before your dash all out. Take your time 15 min jog Wednesday-OPTIONAL RUN: 30 min at zone 3. Last 5 min tempo (zone +3~+4) RUN/SWIM Quick transition to pool. Run 20 no more than 80% of your max HR Swim- Total yard: 3400yrd rest: Warm-up: 600 swim. Every 4 th 50 is non- free 20s 8x50 free. (Build up by 50. 1~4, and repeat) On 1:00 8x 50 kick w. board On 1:30 or 1:20 Main set:1800 1min rest between rounds. Build up speed by 200,150, 100, 50, and 25 FAST. 4x200 4x150 4x100 4x50 4x25 3:00 2:15 1:45 1:00 :30 Cool down SLOW AND LONG

5 Thursday-BRICK (RUN/BIKE) 1.5hrs Warm up 20 min run at zone +2 Transition to your Trainer 15 min bike w-up 10x1min high +100RPM with 1min ez between 3x 5 heavy gear (focus on the power, can be low cadence). 2 min ex between. Must do either 10 min bike or jog Friday-OPTIONAL SWIM 500 swim, 4X200 pull 10x100 R arm/l arm/kick/swim by 25 6x100 free Cool down BIKE 50min. post stretch: 5 min spin at zone 2 5min. Stretch: Relaxed and slow Warm up 5 min. spin at zone 3 5X4 min POWER (LOW CADENCE 50~60RPM and High resistance. 1 min recovery between Main set 8x 1 min low resistance HIGH CADENCE (100 or more RPM) 4x 2 min zone +3, 4 4x 1min stan ding up Transition run-20 min at zone +3 or 4. Must do 10 min. jog or bike 30 sec ez between 30sec recovery between Saturday-75 min bike and 45 min run at zone 2. Aerobic base Make sure not push your pace. FOCUS ON GOOD TECH. Sunday Off

6 Week 3 Monday-OPTIONAL RUN: 30 min at zone 3 Swim-Total 3000 yrds rest: Warm-up: swim, 200 kick w. board, 100 as (left, right free by 25.) 30 sec between. SLOW but LONG -6x75 as Swim-Kick-swim by 25(Kick on your back) -8x50 free build up speed (1~4, then repeat) -12x25 as (only take 6, 5, 4,3 breath by 25, repeat 3 times) -3x300 pull w. paddle and pull buoy (breath on right/left side by 25) 15 sec. 15 sec. 20 sec. 20 sec. -300,250, 200, 150, 100, 50 ( build up speed by each set, last 50 is all out) free style. - 30, 25, 20, 15, 10, sec. Cool down: choice Tuesday-RUN Total mile:6 15 min run at zone +2 Warm up Last 5 min (20 sec surge/40sec ez)x5 (Broken + 6 K) :50~4:10 pace) Rest 3 min. 6x 1:35~1:45 pace Rest 1 min. - :45~:50 (not all out) Rest :30 sec 10~15 min jog Wednesday-RUN/SWIM Run 20 no more than 80% of your max HR quick transition to pool. Swim- Total 3400yrd rest: Warm-up: 600 swim. Every 4 th 50 is non- free 20s 12x25 kick. board. (build up by 1~4.repeat 3 times 10s 3x200 pull w. or w. out paddle (long stroke) 20s Main set:1650 yrd(=1500m_ 8x 25 6x50 4x100 2x200 1x300 1x50 *This is a time trial. Start your stop watch on the first set and let it run. and use it to help you get 10 sec. between

7 exact 10 sec rest between. Stop your watch at the end of 50. Subtract 220 sec. from the total time and let me know. Cool down SLOW AND LONG Thursday-BRICK (RUN/BIKE) 1.5hrs Warm up 15 min run at zone +2 Transition to your Trainer 15 min bike w-up 8x2 min high +100RPM with 1min ez between 4x 3 heavy gear (focus on the power, can be low cadence). 1 min ez between. 8x as (20 sec all out,10 sec ez) Must do either 10 min bike or jog Friday-OPTIONAL SWIM 300 swim, 6X150 pull 12x50 free 300 kick free Cool down BIKE 50min. post stretch: 5 min spin at zone 2 5min. Stretch: Warm up 10 min. spin at zone 3 *Time trial* Use your computrainer* Use FLAT course setting. 20K time trial (12.4mile) Main set 10x 30sec. as(100 or higher RPM)/30 sec ez. between Transition run-15 min at zone +3. Must do 5 min. jog or bike I want you to get the total time and avg. power from this test. 30sec recovery between Saturday-60 min bike (zone 3 and 30 min run at zone 2~3) Aerobic base Make sure not push your pace. FOCUS ON GOOD TECH. Sunday Off

8 Total yard: 3000 yrd Warm-up: min. Aprox. 1300yrd (45min for the workout) Aprox 10 min Cool down: 5 min. Week 4 Monday-OPTIONAL RUN: 30 min at zone swim, 200 kick w. board, 100 as (left, right free by 25.) Repeat 100/75/50/25 on 2:05 send off. *each round, beat the clock at: 00. Conti. 100 until no longer make the: 00, then 75yard on 2:05, Conti. 75yrd until no longer make the: 00, then 50yard on 2:05, Conti. 50yrd until no longer make the: 00, then 25yard on 2:05, cont. until no longer able to beat: 00. *This set is better to explain on the phone, we will talk over the phone* 8x50 kick on 1:20 send off choice rest: 30 sec between. SLOW but LONG Tuesday-RUN Total mile:6 15 min run at zone +2 Warm up Last 5 min (20 sec surge/40sec ez)x5 (Broken + 6 K) - 3:00~3:15 pace on 4:30 send off. - 2 x1200@ 4:40~4:55 pace. On 5:45 sendoff. 1x 6:20~6:35 pace on 8min send off. - best possible speed. 10~15 min jog Wednesday-RUN/SWIM Run 20 no more than 80% of your max HR Quick transition to pool. Swim- Total yrd Send-off Warm-up: 13min 600 swim. Every 4 th 50 is non- free 7min 8x25 kick w. board On 45 sec 11min 6x100 pull w. or w. out paddle (long stroke) 0n 1:50 40min 3x(200 swim on 3:30, 2x100 on 1:50, 4x50 on 1:00) 1min rest between the rounds. Cool down: 5min SLOW AND LONG

9 Thursday-BRICK (RUN/BIKE) 1.5hrs Warm up 15 min run at zone +2 Transition to your Trainer -15 min bike w-up High/low/recovery cadence combo as 10x (2min High/2min Low/2min 100 or higher RPM 80 or less RPM but heavy gear ratio. -2min your comfortable RPM/gear Must do either 20 min bike or jog Friday-OPTIONAL SWIM: 300 swim, 8X75 pull 8x100 free 2x200 kick free Cool down BIKE 50min. post stretch: 5 min spin at zone 2 5min. Stretch: Warm up 20 min. spin at zone 3 6 x 10min as your 20k TT pace=19~20m/h pace. 1min ez, 1min hicadence@ 100rpm or higher, 3min ez) 10x 30sec. as(80rpm or less at power gear)/30 sec ez. between Main set Transition run-15 min at zone +3. Must do 5 min. jog or bike 30sec recovery between Saturday-70 min bike (zone 3 and 30 min run at zone 2~3) Aerobic base. Last 10 min run, can be pushing your pace, up to 90%. Make sure to do 5 ~10min cool down if you push the last 10min. Sunday Off

10 Total yard: 3600 yrd Warm-up: min. 300 Week 5 Monday-SWIM Long stroke and stretch out. 55min. Aprox 10 min Cool down: 5 min. -6x150 swim on 3:00-4x100 swim on 2:00-4x 75 swim on 1:30 (last 25 all out) -2x100 swim FAST on 3:00 (long rest but all out) -4x150 pull on 3:00 *no paddle* -12x 25 on :30 6x50 kick on your back *no board* choice on 1:30 or 10 sec rest Tuesday-RUN Total mile:6 50 min as -7min 70%/3min 6:15~6:20 /mile pace -6 min 70%/4min 6:15~6:20 /mile pace -5 min 70%/5min 6:15~6:20 /mile pace -4min 70%/6min 6:15~6:20 /mile pace Fartlek: -3min 70%/7min 6:15~6:20 /mile pace - 10~15 min jog Wednesday-RUN/SWIM Run 20 no more than 80% of your max HR quick transition to pool. Swim- Total yrd Send-off Warm-up: 17min 400 swim/300 pull/200 kick/100 swim :30 beteen 20min 10 x 100 swim On 1:50 12min 8 x 75 swim (FAST/ez/FAST by 25) 0n 1:30 6min 6 x 50 swim ( build up by 50) On 1:00 Cool down: 5min SLOW AND LONG Thursday-BRICK (RUN/BIKE) 1.5hrs 10min. Stretch: Relaxed and slow Warm up 15 min run at zone +2 Transition to your Trainer

11 -15 min bike w-up High/low/recovery cadence combo as 6x (3min High/3min Low/2min rec.)=48min 100 or higher RPM 80 or less RPM but heavy gear ratio. -2min your comfortable RPM/gear Must do 15 min jog Friday-OPTIONAL SWIM 300 swim, 8X100 pull 6x100 free 4x100 kick free Cool down BIKE post stretch: 5 min spin at zone 2 5min. Stretch: Warm up 20 min. spin at zone 3 4 x 15min as your 20k TT pace=19~20m/h pace. 2min ez, 2min hicadence@ 100rpm or higher, 2min 60min heavy/low gear 80 or les RPM, 3min ez) 12x 30 sec. hard/ez combo Optional (6 hard standing position) Must do 5 min. jog or bike Saturday 60 min zone 3 and 40 min run at zone 2~3 Sunday Off

12 Total yard: 3600 yrd Warm-up: min. 300 Week 6 Monday -SWIM Long stroke and stretch out. 55min. Aprox 10 min Cool down: 5 min. -6x150 swim on 3:00-4x100 swim on 2:00-4x 75 swim on 1:30 (last 25 all out) -2x100 swim FAST on 3:00 (long rest but all out) -4x150 pull on 3:00 *no paddle* -12x 25 on :30 6x50 kick on your back *no board* choice on 1:30 or 10 sec rest Tuesday-RUN Total mile: 60 min as -10x 30 sec surge/30sec recovery -5 min comfortable aerobic pace -3x4 min at 6:15~6:20 /mile pace 2min recovery between -10 min at 6:30~6:40/mile pace -3 min recovery -2 x 5 6:20~6:30/mile pace Fartlek: 1 min recovery between - 10 min jog Wednesday-RUN/SWIM Run 15 no more than 80% of your max HR quick transition to pool. Swim- Total yrd Send-off Warm-up: 20min 200 swim/200 pull/200 kick/200 swim :30 beteen 20min 5 x 300 swim On 5:30 or 6:00 12min 8 x 50 as 25 kick on back no boar/25 swim 0n 1:20 or1:30 6min 12 x 50 swim ( build up by 50) On :40 Cool down: 5min SLOW AND LONG

13 Thursday-BRICK (RUN/BIKE) 1.5hrs Warm up 10 min run at zone +2 Transition to your Trainer -20 min bike w-up -8x(20sec all-out/high cadence + heavy gear then 10 sec rest) -6 min recovery -8x(20sec all-out/high cadence + heavy gear then 10 sec rest) -6min recovery Must do 25 min transition run Friday-BIKE post stretch: 5 min spin at zone 2 5min. Stretch: Warm up 10 min. spin at zone 3 5 x 10min as your 20k TT pace=19~20m/h pace. 1min ez, 3min hicadence@ 110rpm or higher, 1min heavy/low gear 80 or les 60min RPM, 1min ez) 6x 1min Heavy gear/standing Optional 30 sec rest between Must do 5 min. jog or bike Saturday 40 min zone 3 and 30 min run at zone 2~3. Then 20min zone 3 and 10min run. Start out at zone 3 and build up to zone 4~5 at the last 3 min. Sunday Off

14 Week 7 Total yard: 3600 yrd Warm-up: Monday -SWIM Long stroke and stretch out. Cool down: 5 min. 3 rounds of -200 swim with 30 sec RI -2x150 pull as first 50 breathe every 3, 2 nd 50 breath every 5, last 50 breathe every 7. on 30 sec RI -3x100 kick on your back. No board. 20 sec RI -4x50 swim perfect stroke. 15 sec RI choice Back to RI system to back off intensity. Don t worry about the speed. Work on forms. Total mile: post stretch: 10min. Stretch: Fartlek: Tuesday-BIKE 5 min ez spin Relaxed and slow 45 min as -3x4 min 100 RPM w. 1min ez between -10 min onel leg drill. Alternate right/left leg by I min. -2x8 min as increasing RPM, first 2 80 s, 2 nd 90 s, 3 rd 100 s, last 110 s. heavy gear then lighten up gear as RPM increases. 1min ez between. 15 min cool down Wednesday Off Thursday-BRICK (RUN/BIKE) 1.5hrs Warm up 5 min run at zone +2 Transition to your Trainer -20 min bike w-up -10x(40sec stand up/20 sec recovery) -6x 1min one leg drill as 30 sec right/30 sec left. -4 min at best possible cadence + heavy gear. Do 20 min jog, if can not, do 20 min bike cool down.

15 Friday-BIKE post stretch: 5 min spin at zone 2 5min. Stretch: Warm up 15 min. spin at zone 3-4 x 10min as your 20k TT pace=19~20m/h pace. 1min ez, 3min hicadence@ 110rpm or higher, 1min heavy/low gear 80 or les RPM, 2min ez) 60min Optional -2 x 4 min best possible RPM with heavy gear. Feels like all out. 2 min ez between 6x (30 sec Heavy gear/standing 30 sec rest between) Must do 5 min bike Saturday-SWIM Swim- Total yrd RI Warm-up: 200 swim/200 pull/200 kick/200 swim :30 between Main sets: 1)8x100 as swim/kick/drill/swim by sec 2)10x 75 as breathe by 3,5,7 by sec 3)12 x 50 swim ( build up by 50) 10 sec Repeat 1),2),3) Then cool down Make sure keep the intensity down. Sunday 60 ~ 90 min aerobic pace. If using computrainer, can do hill based setting.

16 Total yard: 3200 yrd Warm-up: Week 8 Monday -SWIM 200 swim/kick/pull/swim=800 4x -3 x 50 kick hard on 2 min send off -50 ez swim on 2 min send off -2 x 50 swim hard on 2 min send off -50 ez kick on 2 min send off Long stroke and stretch out. Cool down: 5 min choice Tuesday-RUN Total mile: 25 min as 7min/mile pace -2min ez 6:40min/mile pace -2min ez 6:30min/mile pace -2min ez 6:20min/mile pace -2min ez Fartlek: 10 min jog Wednesday-RUN/SWIM Run 15 no more than 80% of your max HR quick transition to pool. Swim- Total 3000yrd Send-off Warm-up: 20min 200 swim/200 pull/200 kick/200 swim :30 beteen 20min 6 x 200 as swim 100/kick no board 50/50 hard swim On 4:00 12min 10 x 50 swim 0n 1:00 6min 12 x 25 swim On :30 Cool down: 5min SLOW AND LONG Thursday-BRICK (RUN/BIKE) 1.5hrs Warm up 10 min run at zone +2 Transition to your Trainer

17 -15 min bike w-up 3x10 40K pace try to sustain 18~20mph with 90~100RPM -3min ez between Must do 10 min transition run Friday-BIKE post stretch: 5 min spin at zone 2 5min. Stretch: Warm up 10 min. spin at zone 3 3x 8x(20 sec hard/10 sec ez) KEY Remember, hardest gear and fastest RPM. One leg drill as Optional 10 x (one min right/one min left) Must do 10 min. bike Saturday 30 min zone 3 and 20 min run at zone 2~3. Then 15min 3. And 10min run start out at zone 3 Sunday Off

18 Total yard: 3200 yrd Warm-up: 1100 Main set:1650 yrd(=1500m_ Cool down: 5 min. Week 9 Monday-OPTIONAL RUN: 30 min at zone swim 6x50 kick w. board with :10 RI 4x125 pull no paddle with :10RI 8x 25 6x50 4x100 2x200 1x300 1x50 *This is a time trial. Start your stop watch on the first set and let it run. and use it to help you get exact 10 sec rest between. Stop your watch at the end of 50. Subtract 220 sec. from the total time and let me know. 10 x 75 swim as breathe every 3/5/7 by 25 on 2 min choice Long stroke and stretch out. Time trial: let s see how you are progressing since the week3. Tuesday-RUN Total mile:6 20 min run at zone +2 Warm up Last 5 min (20 sec surge/40sec ez)x5 Broken + 5 K your 10k pace Rest ½ of your running time. Last set, going to the 200 dash, 30 sec rest before your dash all out. Take your time 15 min jog Wednesday-RUN/SWIM Run 20 no more than 80% of your max HR quick transition to pool. Swim- Total yard: 3400yrd rest: Warm-up: 600 swim. Every 4 th 50 is non- free 20s 8x50 free. (build up by 50. 1~4, and repeat) On 1:00 8x 50 kick w. board On 1:30 or 1:20 Main set:1800. Build up speed by 200,150, 100, 50, and 25 FAST. 4x200 4x150 4x100 4x50 4x25 3:00 2:15 1:45 1:00 :30 Cool down SLOW AND LONG

19 Thursday-BRICK (RUN/BIKE) 1.5hrs Warm up 15 min run at zone +2 at zone 4 Transition to indoor trainer 10 min. warm-up spin. Main 4X 8 min. (Moderately hard pace) Make sure to keep your RPM 90~100. with 1 min easy spin between. *every 4 th min, do standing up with heavy gear. RPM can be lower than min. at Zone 3 Transition: Last 5 min. Build up to tempo pace. Cool Must do 15 min stretch. Friday-BIKE 50min. post stretch: 5 min spin at zone 2 5min. Stretch: Warm up 20 min. spin at zone 3 6 x 10min as your 20k TT pace=19~20m/h pace. 1min ez, 1min hicadence@ 100rpm or higher, 3min ez) 10x 30sec. as(80rpm or less at power gear)/30 sec ez. between Main set Transition run-15 min at zone +3. Must do 5 min. jog or bike 30sec recovery between Saturday 45 min zone 3 and 15 min run at zone 2~3, then 15min 3 and 15 min run start out at zone 3 Sunday Off

20 Total yard: 80min Warm-up: min Cool down: 5 min. Week 10 Monday-SWIM 300 swim 4x50 kick w. board with :10 RI 4x75 pull no paddle with :10RI -15 min aqua jog with aqua belt -8x50 swim on 1:00-3 min hard aqua run without the belt -10 min aqua jog with aqua belt -6x 75 swim on :1:30-2 min hard aqua run without belt -5min aqua jog with belt -4x100 swim on 2:00-1 min hard aqua run without belt choice Long stroke and stretch out. Tuesday-RUN Total mile:6 Aerobic 45 min run Last 10min build up to 6:30~6:40/mile pace 15 min jog Wednesday-RUN/SWIM quick transition to pool. Run 20 no more than 80% of your max HR Swim- Total yard: 3400yrd rest: Warm-up: 600 swim. Every 4 th 50 is non- free 20s 8x50 free. (build up by 50. 1~4, and repeat) On 1:00 8x 50 kick w. board On 1:30 or 1:20 Main set:1800 1min rest between rounds. Build up speed by 200,150, 100, 50, and 25 FAST. 4x200 4x150 4x100 4x50 4x25 3:00 2:15 1:45 1:00 :30 Cool down SLOW AND LONG Thursday-BRICK (RUN/BIKE) 1.5hrs Warm up 15 min run at zone +2 at zone 4 Transition to indoor trainer 10 min. warm-up spin.

21 Transition: Cool Main 4X 8 min. (Moderately hard pace) Make sure to keep your RPM 90~100. with 1 min easy spin between. *every 4 th min, do standing up with heavy gear. RPM can be lower than min. at Zone 3 Last 5 min. Build up to tempo pace. Must do 15 min stretch. Friday-BIKE 50min. post stretch: 5 min spin at zone 2 5min. Stretch: Warm up 20 min. spin at zone 3 6 x 10min as your 20k TT pace=19~20m/h pace. 1min ez, 1min hicadence@ 100rpm or higher, 3min ez) 10x 30sec. as(80rpm or less at power gear)/30 sec ez. between Main set Transition run-15 min at zone +3. Must do 5 min. jog or bike 30sec recovery between Saturday 45 min zone 3 and 15 min run at zone 2~3. Then 15min 3, and 15 min run start out at zone 3 Sunday Off