Throughout this year, there will be several groups doing different things……PHX marathon/half marathon, IM 70.3, Ironman Maryland, Ragnar, etc. The schedule that I publish will be more focused on the upcoming triathlons but for those that are just running the run workouts are still applicable.
For those that are training for upcoming Ironman events, the basic plan is 2+2+2+1……2 key swims, 2 key bikes, 2 key runs + 1 longer bike ride. My suggestions for key swims is to either join MAC and swim with the masters team, or swim on your own for 45-60 minutes when/where you can. Key bike rides for the next 6-8 weeks should be on hills in bigger gears for 60-90 minutes total time, or get a trainer and traineroad software and ride indoors for very effective and time efficient workouts. Every bike ride should include a short (15-30 minute) run afterwards……it works. For the longer Saturday bike rides, until it gets warmer, I will continue to host indoor bike rides in my garage. We will start earlier now that the holiday is over and they will last approximately 2 hrs for the first few weeks and then we will see after that. Once it starts to warm up and get lighter we will move outdoors. We will also do a short run after the bike ride on Saturday.
We will continue the Tues/Thurs run schedule as before. The first several weeks will be hill focused as opposed to the track on Tuesday and then longer pace runs on Thursday
Schedule this week:
Mon — swim and/or ride
Tues — run hills, 5:15am start at gate
Wed — swim and/or ride
Thursday — big loop with intervals
Friday — swim or rest
Saturday — indoor bike, 5:30am start, mike’s garage. Short run afterwards.
In order to get the 2 key swims and 2 key bikes, you will have to double up on at least one day during the week.
One other suggestion — it would be very beneficial to incorporate some core/stability strength training or yoga for 15-30 min, 2 to 3 times per week or as time permits.
The above schedule will not change much over the next 8-10 weeks.
Mike