What do you get with a training plan?
Workout #1 : Day Off
Today is a good day for high protein intake and lower starch / carbohydrate (except at breakfast).
Workout #2 : Run
Planned Time: 0:45:00
30 - 60 min run smooth build from Z2 to last 15 min Z3 with walk breaks as needed. Controlled and smooth effort throughout. Finish with 4 x 20 sec on steep hill Z4/5 effort stride (drive off back leg). Walk down recovery, then 5 min cool down.
Workout #3 : Swim
Planned Time: 0:35:00
Warm up 400 loosen then 6x100 with fins as 50 kick on back, 50 swim perfect form with 20-30 rest between.
THEN 12x50 as (Z2, Z3, Z4, Z4 effort x 3) 15 sec rest between.
THEN 100 - 200 cool.
Workout #4 : Bike
Planned Time: 1:10:00
Warm up 10 min smooth then 3x6 min (3 min Z2, 2 min Z3, 1 min Z4) with 2-3 min easy between.
THEN 3x9 min build effort as (3 min Z2, 3 min Z2/3, 3 min Z3 controlled and smooth pedaling).
THEN cool 5 min easy
Workout #5 : X-Train
Functional Strength or Yoga and Run
Planned Time: 1:00:00
FUNCTIONAL STRENGTH OR YOGA
We recommend using a tool such as the TRX Suspension Trainer (you can purchase through HERE: http://www.purplepatchfitness.com/gear/trx_training) OR you can do some form of yoga, pilates, strength work to maintain balance and coordinated movement. Look out for Matt Dixon’s education on functional strength. FOLLOW with 30 - 40 min Run Build from easy to STRONG Z3/4 pace by the last 5 - 12 minutes. COOL
Workout #6 : Bike
Planned Time: 1:45:00
RIDE: (If outside ride 90 - 120 min flatter terrain all z2 on the flats, Z3 on the hills controlled).
OR Trainer/Stationary: Warm up 15 min Z1/2 light then 6, 5, 4, 3, 2, 1 min Z3 with 1 min Z2 between each light. rest 2-3 min then REPEAT: 6, 5, 4, 3, 2, 1 min Z3 with 1 min Z2 between each light THEN DONE
Workout #7 : Run
Planned Time: 1:00:00
SMOOTH AND CONTROLLED endurance run. Can be hilly terrain, but look to maintain steady Z2 effort for 45 - 65 min smooth and light. Finish with 4 x 30 sec blast up steep 6-9% grade controlled and strong with walk down recovery!
Workout #8 : Day Off
Eat plenty of protein, and stay hydrated throughout the day. Avoid starchy carbohydrates in the evening if possible.
Workout #9 : Run
Planned Time: 0:50:00
40 - 60 min run. Build from Z2 to last 15 min Z3 with walk breaks as needed. Controlled and smooth effort throughout. Finish with 4 x 20 sec on steep hill Z4/5 effort stride (drive off back leg) walk down recovery then 5 min cool