Progressive 10 week Training Program

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Progressive

10 week Training Program

“

“IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.”

IF YOU FAIL TO PLAN, YOU PLAN TO FAIL.”

~Anonymous

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Monday-SWIM

Total yard:

3400yrd rest:

Warm-up: 600 free, every 4th 50 is non-free SLOW but LONG 10x100 odds (r arm,l arm, kick, swim by 25)

Main set: Free style 300 200 100 50 50 100 200

300 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: 100-200 choice

Tuesday-RUN

Total mile:6

post stretch: 5 min jog at zone 2 10min. Stretch: Relaxed and slow Warm up

20 min run at zone +2

Last 5 min (20 sec surge/40sec ez)x5

main set Broken + 5 K - 1600 (35 sec rest) - 1600 (35 sec rest) - 1600 (30 sec rest) - 200

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) cool down: 10 min run or 15 min bike at zone 2.

Wednesday-RUN/SWIM

Run 20 minute @ no more than 80% of your max HR

Quick transition to pool.

Swim- Total yard:

3400yrd rest:

Warm-up: 600 swim. Every 4th 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

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Thursday-BRICK (RUN/BIKE)

Total Duration: 1.5hrs

10min. Stretch: Relaxed and slow Warm up 15 min run at zone +2 main set 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.

Transition:

20 min. at Zone 3

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

Total Duration: 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.

5x 1 min low resistance HIGH CADENCE (100 or more RPM)

2 min recovery between

30 sec ez between Main set

6 x 1 min tempo @ zone +3, 4 4x 30 sec stan ding up

Transition run-6 min at zone +3 or 4.

30sec recovery between cool down: Must do 10 min. at EZ

Saturday

60 min bike and 45 min run at zone 2

Building aerobic base.

Sunday

Off

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Monday-Optional Morning Run: 30 min at zone 3

Total yard:

4500yrd rest:

Warm-up: 600 free, every 4th 50 is non-free SLOW but LONG 10x75 as Swim-Kick-swim by 25(Kick on your

back)

Main set (do this set 2 times)=1500

300+25 (take 5 sec rest @ 300 then 25 HARD) 200+25 (take 5 sec rest @ 200 then 25 HARD) 100+25 (take 5 sec rest @ 100 then 25 HARD) 50+25 (take 5 sec @ 50 then 25 HARD)

60 sec rest between 325,225,125,75. 300 kick w. board, 12x 50 every 3rd fast 500 pull

On 1 min send off Cool down: 100-200 choice

Tuesday-RUN

Total mile:6

main set

Broken + 5 K

- 800 x6 @ your 10k pace

Rest ½ of your running time. Last set, going to the 200 dash , 30 sec rest before your dash.

- 200 all out. Take your time cool down: 15 min jog

Wednesday-OPTIONAL RUN: 30 min at zone 3.

Last 5 min tempo (zone +3~+4)

RUN/SWIM

3400yrd rest:

Warm-up: 600 swim. Every 4th 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

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Thursday-BRICK (RUN/BIKE)

post stretch: 5 min jog at zone 2 10min. Stretch: Relaxed and slow Warm up 20 min run at zone +2 main set Transition to your Trainer

15 min bike w-up

10x1min high cadence @ +100RPM with 1min ez between

3x 5 min @ heavy gear (focus on the power, can be low cadence). 2 min ex between.

cool down:

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

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.

8x 1 min low resistance HIGH CADENCE (100 or more RPM)

1 min recovery between

30 sec ez between Main set

4x 2 min tempo @ zone +3, 4 4x 1min stan ding up

Transition run-20 min at zone +3 or 4.

30sec recovery between cool down: Must do 10 min. jog or bike

Saturday-75 min bike and 45 min run at zone 2.

Aerobic base

Make sure not push your pace. FOCUS ON GOOD TECH.

Sunday

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Monday-OPTIONAL RUN: 30 min at zone 3

Swim-Total

3000 yrds rest:

Warm-up: 600

300 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: 100-200 choice

Tuesday-RUN

Total mile:6

main set (Broken + 6 K) - 1000 x3 @ 3:50~4:10 pace) Rest 3 min. 6x 400 @ 1:35~1:45 pace Rest 1 min.

- 3x200 @ :45~:50 (not all out) Rest :30 sec

cool down: 10~15 min jog

Wednesday-RUN/SWIM

quick transition to pool.

Swim-

Total 3400yrd rest:

Warm-up: 600 swim. Every 4th 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

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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 100-200 SLOW AND LONG

Thursday-BRICK (RUN/BIKE)

15 min bike w-up

8x2 min high cadence @ +100RPM with 1min ez between

4x 3 min @ heavy gear (focus on the power, can be low cadence). 1 min ez between.

8x as (20 sec all out,10 sec ez) cool down:

Friday-OPTIONAL SWIM

300 swim,

6X150 pull

12x50 free

300 kick free

Cool down

BIKE

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)

I want you to get the total time and avg. power from this test.

Main set

10x 30sec. as(100 or higher RPM)/30 sec ez. between

Transition run-15 min at zone +3.

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

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Monday-OPTIONAL RUN: 30 min at zone 3

Total yard: 3000

yrd rest:

Warm-up: 600 12 min.

300 swim, 200 kick w. board, 100 as (left, right free by 25.)

30 sec between. SLOW but LONG

Aprox. 1300yrd (45min for the workout)

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*

Aprox 10 min

8x50 kick on 1:20 send off

Cool down: 5 min. 100-200 choice

Tuesday-RUN

Total mile:6

main set

(Broken + 6 K)

- 2x800 @ 3:00~3:15 pace on 4:30 send off. - 2 x1200@ 4:40~4:55 pace. On 5:45 sendoff.

1x 1600 @ 6:20~6:35 pace on 8min send off. - 1x400 @ best possible speed.

Wednesday-RUN/SWIM

Swim-

Total yrd Send-off

Warm-up: 13min 600 swim. Every 4th 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.

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Thursday-BRICK (RUN/BIKE)

-15 min bike w-up

High/low/recovery cadence combo as 10x (2min High/2min Low/2min rec.)=30

-2min @ 100 or higher RPM

-2min @ 80 or less RPM but heavy gear ratio. -2min recovery @ your comfortable RPM/gear cool down:

Friday-OPTIONAL SWIM:

300 swim,

8X75 pull

8x100 free

2x200 kick free

Cool down

BIKE

6 x 10min as (5min @ your 20k TT

pace=19~20m/h pace. 1min ez, 1min hicadence@ 100rpm or higher, 3min ez)

Main set

10x 30sec. as(80RPM or less at power gear)/30 sec ez. 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

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Monday-SWIM

yrd

Warm-up: 300

6 min. 300

Long stroke and stretch out.

55min.

-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 Aprox 10 min

6x50 kick on your back *no board*

on 1:30 or 10 sec rest

Tuesday-RUN

Total mile:6

post stretch: 5 min jog at zone 2 10min. Stretch: Relaxed and slow

Fartlek:

50 min as

-7min 70%/3min tempo @ 6:15~6:20 /mile pace -6 min 70%/4min tempo @ 6:15~6:20 /mile pace -5 min 70%/5min tempo @ 6:15~6:20 /mile pace -4min 70%/6min tempo @ 6:15~6:20 /mile pace -3min 70%/7min tempo @ 6:15~6:20 /mile pace

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Wednesday-RUN/SWIM

Swim-

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 100-200 SLOW AND LONG

Thursday-BRICK (RUN/BIKE)

Total Duration: 1.5hrs

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-15 min bike w-up

High/low/recovery cadence combo as 6x (3min High/3min Low/2min rec.)=48min

-3min @ 100 or higher RPM

-3min @ 80 or less RPM but heavy gear ratio. -2min recovery @ your comfortable RPM/gear cool down:

Must do 15 min jog

Friday-OPTIONAL SWIM

300 swim,

8X100 pull

6x100 free

4x100 kick free

Cool down

BIKE

Total Duration:

Warm up 20 min. spin at zone 3 60min

4 x 15min as (6min @ your 20k TT pace=19~20m/h pace. 2min ez, 2min hicadence@ 100rpm or higher, 2min heavy/low gear 80 or les RPM, 3min ez) Optional

12x 30 sec. hard/ez combo (6 hard standing position) cool down: Must do 5 min. jog or bike

Saturday

60 min bike @ zone 3 and 40 min run at zone 2~3

Sunday

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Monday -SWIM

yrd

Warm-up: 300

6 min. 300

55min.

-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 Aprox 10 min

6x50 kick on your back *no board*

on 1:30 or 10 sec rest

Tuesday-RUN

Total mile:

Fartlek:

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 min @ 6:20~6:30/mile pace 1 min recovery between

- cool down: 10 min jog

Wednesday-RUN/SWIM

Swim-

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

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Thursday-BRICK (RUN/BIKE)

Total Duration:

1.5hrs

-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

cool down:

Must do 25 min transition run

Friday-BIKE

Total Duration:

Warm up 10 min. spin at zone 3 60min

pace=19~20m/h pace. 1min ez, 3min hicadence@ 110rpm or higher, 1min heavy/low gear 80 or les RPM, 1min ez)

Optional

6x 1min Heavy gear/standing 30 sec rest between

cool down: Must do 5 min. jog or bike

Saturday

40 min bike @ zone 3 and 30 min run at zone 2~3. Then 20min bike @ zone 3 and 10min

run. Start out at zone 3 and build up to zone 4~5 at the last 3 min.

Sunday

Off

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Monday -SWIM

yrd

Warm-up: 300

300

3 rounds of

-200 swim with 30 sec RI

-2x150 pull as first 50 breathe every 3, 2nd 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

Back to RI system to back off

intensity. Don’t worry about the speed. Work on forms.

Tuesday-BIKE

Total mile:

post stretch: 5 min ez spin 10min. Stretch: Relaxed and slow

Fartlek:

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 min @ 80’s, 2nd 2min @ 90’s, 3rd 2min @ 100’s, last 2min @ 110’s. start @ heavy gear then lighten up gear as RPM increases. 1min ez between.

cool down: 15 min cool down

Wednesday

Off

Thursday-BRICK (RUN/BIKE)

-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. cool down:

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Friday-BIKE

Total Duration:

60min

-4 x 10min as (3min @ 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)

-2 x 4 min best possible RPM with heavy gear. Feels like all out. 2 min ez between

Optional

6x (30 sec Heavy gear/standing 30 sec rest between)

cool down: 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 25 10 sec

2)10x 75 as breathe by 3,5,7 by 25 15 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

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Monday -SWIM

yrd

Warm-up: 200 swim/kick/pull/swim=800

Long stroke and stretch out. 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

Tuesday-RUN

Total mile:

Fartlek:

25 min as

-5min @ 7min/mile pace -2min ez

-5min @ 6:40min/mile pace -2min ez

cool down: 10 min jog

Wednesday-RUN/SWIM

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 100-200 SLOW AND LONG

Thursday-BRICK (RUN/BIKE)

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-15 min bike w-up 3x10 min @ 40K pace

try to sustain 18~20mph with 90~100RPM -3min ez between

cool down:

Must do 10 min transition run

Friday-BIKE

Total Duration:

Warm up 10 min. spin at zone 3 KEY

3x

8x(20 sec hard/10 sec ez)

Remember, hardest gear and fastest RPM. Optional

One leg drill as

10 x (one min right/one min left) cool down: Must do 10 min. bike

Saturday

30 min bike @ zone 3 and 20 min run at zone 2~3. Then 15min bike @zone 3. And

10min run start out at zone 3

Sunday

Off

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Monday-OPTIONAL RUN: 30 min at zone 3

yrd

Warm-up: 1100

300 swim

6x50 kick w. board with :10 RI 4x125 pull no paddle with :10RI

Long stroke and stretch out. 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 exact 10 sec rest between. Stop your watch at the end of 50. Subtract 220 sec. from the total time and let me know.

Time trial: let’s see how you are progressing since the week3. 10 x 75 swim as breathe every 3/5/7 by 25 on 2

min

Tuesday-RUN

Total mile:6

main set

Broken + 5 K

- 800 x6 @ your 10k pace

Rest ½ of your running time. Last set, going to the 200 dash , 30 sec rest before your dash.

- 200 all out. Take your time cool down: 15 min jog

Wednesday-RUN/SWIM

3400yrd rest:

Warm-up: 600 swim. Every 4th 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

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Thursday-BRICK (RUN/BIKE)

10min. Stretch: Relaxed and slow Warm up 15 min run at zone +2 main set 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 4th min, do standing up with heavy gear. RPM can be lower than 80.

Transition:

20 min. at Zone 3

Friday-BIKE

Main set

Saturday

45 min bike @ zone 3 and 15 min run at zone 2~3, then

15min bike @zone 3 and 15 min run start out at zone 3

Sunday

Off

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Monday-SWIM

Total yard: 80min Warm-up: 800

300 swim

4x50 kick w. board with :10 RI 4x75 pull no paddle with :10RI

60min

-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

Tuesday-RUN

Total mile:6

post stretch: 5 min jog at zone 2 10min. Stretch: Relaxed and slow main set

Aerobic 45 min run

Last 10min build up to 6:30~6:40/mile pace cool down: 15 min jog

Wednesday-RUN/SWIM

3400yrd rest:

Warm-up: 600 swim. Every 4th 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 100-200 SLOW AND LONG

Thursday-BRICK (RUN/BIKE)

10min. Stretch: Relaxed and slow Warm up 15 min run at zone +2 main set at zone 4 Transition to indoor trainer 10 min. warm-up spin.

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Main

4X 8 min. (Moderately hard pace) Make sure to keep your RPM 90~100. with 1 min easy spin between. *every 4th min, do standing up with heavy gear. RPM can be lower than 80.

Transition:

20 min. at Zone 3

Friday-BIKE

Main set