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Intl Distance - Week 25

http://mike.llerandi.org/intl2/inwk25.htm

International Distance Group Week 25


Swim 2:15 - Bike 5:50 - Run 3:50 -- Total: 11:55
Mon | Tues | Wed | Thur | Fri | Sat | Sun

Monday Day off -- relax and enjoy... Tuesday SWIM 0:45 WARM UP Do the following twice through, continuous 200 Swim 2 x 100 Kick w/10 sec rest 4 x 50 Pull w/10 sec rest MAIN SET 12 x 100 on 2:00 - perform as 4 sets of 3 repeats: #1 easy @70% #2 moderate @80% #3 fast @90+% COOL DOWN 200 easy swim, continuous BIKE 1:00
Tuesdays ride is the highest intensity cycling session of the week, so make sure youre geared up for it!

15:00 warm up spin, begin at an easy pace and slowly increase your intensity to 70% 4 x 20 sec fast spinning @110+ rpm cadence w/40 sec recovery after each Main Set 4 x 5:00 @90-95% w/2:00 easy spin @60% after each, with an extra 3:00 after #2 (You can also establish a distance to substitute for 5:00 of riding -1.7 miles, more or less -- and record your times for future comparison) Cool down completely, allowing your HR to get back below 60% before stopping

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Intl Distance - Week 25

http://mike.llerandi.org/intl2/inwk25.htm

DAILY TOTAL: 1:45 Wednesday RUN 0:55 Warm up gradually over the first 20:00, bringing your HR up gradually to 75% 30:00 @ 70-75%; work on solid, relaxed form. - Keep shoulders relaxed and hold good posture Finish with a steady cool down gradually lowering the intensity level back to 60% BIKE 1:20 20:00 warm up spin - start in a very easy gear, spinning @95-100 rpm; - increase your gearing by one after 2:00, 5:00, 9:00, & 14:00 3 x 4:30 Isolated Leg Training w/30 sec rest after each set: 30 sec right leg only, 15 sec transition 5 x 5:00 @75% intensity w/2:00 recovery spinning @60% after each Cool down completely until your HR returns to near 50% DAILY TOTAL: 2:15 WEEK-TO-DATE: 4:00 Thursday SWIM 1:00 WARM UP 200 Swim - 200 Kick - 200 Pull 8 x 50 w/10 sec rest - let your HR intensity increase from 60% on #1 to 85-90% on #8 MAIN SET 6 x 300 w/30 sec rest after each - odds @75-80% intensity - evens @90+% intensity (race pace) - record your average time for the even numbered repeats COOL DOWN 300 continuous swimming, allowing your HR to return to 60% by the end RUN 1:05 15:00 warm up jog, progressing gradually & bringing your HR to 75% slowly

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Intl Distance - Week 25

http://mike.llerandi.org/intl2/inwk25.htm

Intermediate Set 4 x "in & out" 200s (use 45 seconds if youre not at a track) - your HR should be elevated slightly after this set, and your legs ready to move Main Set (jog one more easy lap before beginning this): 400m recovery after each of the following: - 2000m @80-85% - get into it gradually, controlling the intensity - 1600m @85-90% - should be at 10K pace - 1200 right @90% - should be faster than 10K & near 5K pace - 800 @90-95% - faster than 5K goal pace Cool down for at least 15:00, and dont stop until your HR is back near 50% DAILY TOTAL: 2:05 WEEK-TO-DATE: 6:05 Friday SWIM 0:45 WARM UP 500 Swim 4 x 150, descend the efforts from 60% on #1 to 85% on #4 MAIN SET 20 x 50 w/10 sec recovery - odds FAST - evens recovery pace @60% intensity COOL DOWN 500 Pull, continuous effort @75% - no hand paddles DAILY TOTAL: 0:45 WEEK-TO-DATE: 6:50 Saturday BIKE 2:05 This ride should be done outside if at all possible, and can be done at a healthy clip. You should be fairly tired, but not wasted, afterwards. Indoor Alternative (only if you have to): 20:00 warm up spin, gradually bringing your HR up to 70% by the end DRILLS Alternate an ILT set with a VG set, performing 3 of each (30 sec between sets):
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Intl Distance - Week 25

http://mike.llerandi.org/intl2/inwk25.htm

3:00 Isolated Leg Training: - 20 sec right leg only, 10 sec transition 4:30 Variable Gearing Set - do this twice through for each set: - 45 sec in medium gear @105 rpm, - 45 sec in easy gear @115 rpm, - 45 sec in harder gear @95 rpm MAIN SET 27:00 (or 8.4 miles) @75%, 3:00 recovery @60% 18:00 (or 5.6 miles) @80%, 2:00 recovery @60% 9:00 (or 2.8 miles) @85%, 6:00 recovery @60% 15:00 gradual cool down spin, bringing your HR back under 60% by the end RUN 0:50 Heres a switch: Rather than hanging on and holding a steady 75% throughout, let the intensity increase to 85% throughout the bulk of this run. It should be a serious effort and you should feel plenty beat when youre through. This is the key to the success of this first day. DAILY TOTAL: 2:55 WEEK-TO-DATE: 9:45 Sunday This is a continuation of yesterdays efforts, and you should be pretty sore and tired from the very beginning. Make sure to start the run early for the work to have the desired effect. RUN 1:10 The goal here is simple: Dont quit! Youll likely feel plenty beat up after yesterdays higher intensity run, so dont be surprised when it takes you a while to get into it today. Big difference: Today you are only interested in maintaining 75% intensity throughout the run, so keep the pressure off and get into it gradually. BIKE 1:00
This is an extension of the aerobic effort on the bike -- go at it right away and keep the intensity in control. Great week!

15:00 easy spinning - use a gearing pyramid to get into it gradually 3 x (2:00 @ "middle" gear, 1:30 @ "easy" gear, 2:30 @ "hard" gear) - continuous - hold your HR @ 65-70% for middle, 60% for easy, 70-75% for hard gears 1 x 6.2mi (or 20:00) @75%

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Intl Distance - Week 25

http://mike.llerandi.org/intl2/inwk25.htm

Cool down completely DAILY TOTAL: 2:10 WEEK-TO-DATE: 11:55

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