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WEEK 1 SWIM ENDURANCE SWIM INTERVAL CYCLE INTERVAL. LONG RUN NRC Guided Run: Five Mile Run 8K/5 Mile Run

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SWIM ENDURANCE 60:00 swim

300m Warm up

30 x 50m at Ironman 70.3 Pace Recovery is 0:10 after each set 200m Cool down

SWIM INTERVAL 60 min intervals

Warm up: 5 x 200m as swim/pull/kick/pull/swim

6 x 300m alternate swim/pull/pull with paddles 200m Cool down

________________________________ CYCLE INTERVAL

90 min intervals 20:00 Warm Up

3 x (3:00 Build, 2:00 Max, 5:00 Easy) Interlaced with

3 x (2:00 Build, 3:00 Max, 5:00 Easy) 10:00 Cool down easy spinning

________________________________ LONG RUN

NRC Guided Run: Five Mile Run

8K/5 Mile Run

________________________________ SPEED RUN

NRC Guided Run: First Speed Run

Intervals 5:00 Warm up 8 x 1:00 5K Pace

1:00 Recovery Between Intervals

________________________________ CYCLE ENDURANCE

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WEEK 2

________________________________ SWIM ENDURANCE 60:00 swim 300m Warm up 15 x 100m alt swim/pull Recovery is 0:15 after each set 200m Cool down

________________________________ SWIM INTERVAL

60:00 intervals

Warm up: 4 x (150m swim, 50m kick on back)

20 x 100m hard effort between swim/pull 200m Cool down

________________________________ CYCLE INTERVAL – Hill Repeats 90 min intervals

20:00 Warm Up 9 x 3:00 hill reps

Alternate reps between seated, standing, recovery

10:00 Cool down easy spinning

________________________________ CYCLE RECOVERY

25K/15.5 Mile Ride

________________________________ SPEED RUN

NRC Guided Run: Next Speed Run

Intervals 5:00 Warm up 1:00 5K Pace 2:00 10K Pace 1:00 5K Pace 2 x 0:45 Mile Pace 2:00 10K Pace 1:00 5K Pace 0:45 Mile Pace 0:30 Best Pace 0:15 Best Pace

1:00 Recovery between all intervals

________________________________ BRICK WORKOUT

120 min brick

Brick Out Strong, Back Fast

60 min ride at Ironman 70.3 pace

30 min run off bike strong and in control 28 min run progressively faster

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60:00 swim 300m Warm up

10 x 200m at Ironman 70.3 pace Recovery is 0:20 after each set 200m Cool down

60:00 intervals

Warm up: 3 x 200m as swim/pull/kick 6 x 100m swim, best effort for last 25m 2 x 200m swim

2 x 200m pull

6 x 100m swim, best effort for first 25m 200m Cool down

________________________________ CYCLE INTERVAL

90 min intervals 10:00 Warm Up

3 x 20:00 at 70.3 pace and 5:00 easy spin 5:00 Cool down easy spinning

________________________________ LONG RUN

NRC Guided Run: Seven Mile Run

11.25K/7 Mile Run

________________________________ SPEED RUN

NRC Guided Run: One Hard, Two Easy

Fartlek

5:00 Warm up 21:00 Fartlek

Alternate between 1:00 Hard Running and 2:00 Easy Running for 21:00

________________________________ CYCLE ENDURANCE

(4)

WEEK 4 – RECOVERY WEEK

________________________________

SWIM TECHNICAL 60:00 swim

300m Warm up

10 x 100m as 25m drill and 75m swim Recovery is 0:15 after each set

200m Cool down

________________________________ RECOVERY CYCLE

120:00 easy spinning at high cadence

________________________________ RECOVERY RUN

NRC Guided Run: Running Towards Your Goal with Headspace

40:00 Recovery Run

________________________________ RECOVERY RUN

NRC Guided Run: Run with Headspace

30:00 Recovery Run

________________________________ SWIM INTERVAL – 3, 4, 5 60:00 intervals

300m Warm up

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2,500m swim 300m Warm up

10 x 200m as 50m SPRINT and 150m swim Recovery is 0:20 after each set

200m Cool down

60:00 intervals

Warm up: 3 x 200m as swim/pull/kick 2 x (300m pull, 400m swim) and 200m swim

Recovery is 0:30 after each 100m 200m Cool down

________________________________ CYCLE INTERVAL

90 min intervals 10:00 Warm Up

4 x (5:00 build, 5:00 above Ironman 70.3, 5:00 easy)

5:00 Cool down easy spinning

________________________________ RECOVERY RUN

NRC Guided Run: Eight Mile Run

13K/8 Mile Run

________________________________ SPEED RUN

NRC Guided Run: Speedurance

Intervals 7:00 Warm up 3 x 2:00 5K Pace 10:00 Tempo Run 3 x 2:00 5K Pace

Recovery is 1:00 after 5K Pace intervals and 2:00 after Tempo Run

________________________________ CYCLE ENDURANCE

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WEEK 6

________________________________ SWIM ENDURANCE 2,000m swim 300m Warm up 15 x 100m alternate swim/pull Recovery is 0:15 after each 100m 200m Cool down

________________________________ SWIM INTERVAL

60:00 intervals

Warm up: 600m swim, 200m kick

3 x 300m as swim/ swim with paddles/ pull with paddles

5 x 200m swim

Recovery is 0:15 after each 100m 200m Cool down

________________________________ CYCLE INTERVAL – Hill Repeats 90 min intervals

15:00 Warm Up 8 x 4:00 hill reps

Alternate between overgearing <80rpm and undergearing >90rpm

Recovery is 2:00 between sets 5:00 Cool down easy spinning

________________________________ CYCLE RECOVERY

60:00 Easy Ride

________________________________ SPEED RUN

NRC Guided Run: Stronger Faster

Intervals 5:00 Warm up 3:00 5K Pace 4 x 0:30 Mile Pace

Interval series should be done 3 x’s 2:00 Recovery after 5K Pace

1:00 Recovery after Mile Pace

________________________________ BRICK WORKOUT

180:00 Brick Workout – Out Strong Back Fast 105:00 Ironman 70.3 ride

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2,500m swim 300m Warm up

5 x 400m alternating swim and pool Recovery is 0:30 after each 400m 200m Cool down

60:00 intervals

Warm up: 400m swim

3 x 300m as swim/ swim with paddles/ pull with paddles

5 x 200m swim

Recovery is 0:15 after each 100m 200m Cool down

________________________________ CYCLE INTERVAL

90 min Intervals 20:00 Warm Up

2 x (10:00 steady, 8:00 tempo, 6:00 Ironman, 4:00 hard, 2:00 MAX)

10:00 Cool down easy spinning

________________________________ CYCLE RECOVERY

60:00 Easy Ride

________________________________ SPEED RUN

NRC Guided Run: Tempo Run with Paula Radcliffe

Tempo Run

________________________________ BRICK WORKOUT

180:00 Brick Workout – Out Strong Back Fast 105:00 Ironman 70.3 ride

(8)

WEEK 8 – RECOVERY WEEK

________________________________

SWIM TECHNICAL 60:00 swim

300m Warm up

10 x 100m as 25m drill and 75m swim Recovery is 0:15 after each set

200m Cool down

________________________________ RECOVERY CYCLE

120:00 easy spinning at high cadence

________________________________ RECOVERY RUN

NRC Guided Run: Running Towards Your Goal with Headspace

40:00 Recovery Run

________________________________ RECOVERY RUN

NRC Guided Run: Run with Headspace

30:00 Recovery Run

________________________________ SWIM RECOVERY

45:00 swim

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2,500m swim 300m Warm up

4 x 500m at Ironman 70.3 pace Recovery is 1:00 after each set 200m Cool down

60:00 intervals

Warm up: 300m swim, 200m breakstroke, 300m pull, 200m kick

5 x 100m pull and paddles, 5 x 100m band only

swim) and 200m swim

Recovery is 0:30 after each 100m 200m Cool down

________________________________ CYCLE INTERVAL

90 min intervals 20:00 Warm Up

60 min alternating – 2min above 70.3 pace/ 1min easy spinning

10:00 Cool down easy spinning

________________________________ SPEED RUN

NRC Guided Run: Hill Hillier Hilliest

Intervals 5:00 Warm up 1:00 10K Effort Pace 0:45 5K Effort 0:30 Mile Effort

Series is to be run a total of 3 times

Recovery is 2:00 after 10K effort, 1:30 after 5K effort & 1:00 after Mile effort

_______________________________ LONG RUN 10K/ 6.2Mile Run ________________________________ CYCLE ENDURANCE 80K/37.28 Mile Ride 3hrs at Ironman 70.3 pace.

(10)

WEEK 10

________________________________ OPENWATER SWIM 2,000m swim 2000m continuous swimming ________________________________ SWIM STRENGTH 60:00 intervals Warm up: 5 x 200m as swim/pull/IM/drill/kick

4 x 50m swim intervals + 15sec rest, 4 x 100m swim intervals + 20sec rest, 4 x 150m swim intervals + 30sec rest 4x 100m swim intervals + 20sec rest, 4 x 50m swim intervals + 15 sec rest 200m Cool down

________________________________ CYCLE INTERVAL – Hill Repeats 90 min intervals

20:00 Easy spinning 5 x 5:00 hill reps

Build each rep in effort from steady at the bottom to MAX at the top.

Ride downhill recovery.

10:00 Cool down easy spinning

________________________________ CYCLE RECOVERY

60:00 Easy Ride

________________________________ SPEED RUN

NRC Guided Run: Long and Strong and Fast

Intervals 5:00 Warm up 8:00 10K Pace 4:00 5K Pace 2:00 Mile Pace

Interval series should be done 3 x’s 3:00 Recovery after 10K Pace

________________________________ BRICK WORKOUT

150:00 Brick Workout 90:00 Ironman 70.3 ride

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2,000m swim 300m Warm up

1500m continuous swimming 200m Cool down

60:00 intervals

Warm up: 4 x 200m as swim/pull/kick/swim 6 x 50m

5 x 100m kick

5 x 100m pull with paddles 200m Cool down

________________________________ CYCLE INTERVAL

60 min Intervals 15:00 Warm Up

3 x (10:00 above 70.3 pace, 3 min easy spin) 10:00 Cool down easy spinning

________________________________ CYCLE Endurance 120:00 Easy Ride ________________________________ LONG RUN 15K/ 9.3 Mile Run ________________________________ SPEED RUN

NRC Guided Run: Two Hard. One Easy.

Fartlek

5:00 Warm Up 21:00 Fartlek

(12)

WEEK 12 – RECOVERY WEEK

________________________________

SWIM TECHNICAL 60:00 swim

300m Warm up

4 x 50m MAX efforts + 45sec rest 200m at 70.3 pace + 45sec rest 4 x 50m MAX efforts + 45sec rest 400m Cool down

________________________________ RECOVERY RUN

NRC Guided Run: Big Day Run with Headspace

25:00 Recovery Run

________________________________ SPEED RUN

NRC Guided Run: In Control

Intervals 6:00 Warm Up 1:00 Mile Pace 3:00 5K Pace 5:00 10K Pace

7:00 Recovery Run Pace 0:30 recovery after Mile 1:30 recovery after 5K Pace 2:30 recovery after 10K Pace

________________________________ RECOVERY CYCLE

References

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