These training plans will list only the "core set" of each workout.
Warm-ups for all workouts are the same, whether you follow the plan for the XTERRA Championship as if yours is the XTERRA Sprint distance:
Warm-up for swimming:
100m reverse individual medley as follows: 25m front crawl, 25m breaststroke, 25m backstroke, 25m butterfly. A soft and relaxed pace.
Then 200m technique drills:
50m kick; 50m catch up drill; 50m fists (swim with closed fists); 50m side to side drill.
Warm up for bike:
10mins spinning a light gear.
Run warm up:
5mins slow easy jogging.
The programs, first the Sprint distance then the Championship distance:
XTERRA England Sprint:
Monday 26 August 2013
Swim: 5 x 300m with 60
seconds rest between each.
Bike: 25km MTB.
Tuesday 27 August 2013
Swim: 1x2500m with pull buoy. Easy pace.
Wednesday 28 August 2013
Bike: 25km MTB.
Thursday 29 August 2013
Swim: 6 x 500m with 30 seconds between each.Run: 30 minutes at conversation pace.
Friday 30 August 2013
Rest day
Saturday 31 August 2013
Run: 45 minutes at conversation pace.
Sunday 01 September 2013
Bike: 40km MTB Run: 15min straight off the bike.
XTERRA England Championship:
Monday 26 August 2013
Rest day
Tuesday 27 August 2013
Swim: 1x2500m with pull buoy. Easy pace.
Run: 60 minutes at
conversation pace.
Wednesday 28 August 2013
Bike: 30km MTB.
Thursday 29 August 2013
Swim: 3 x 500m with 30 seconds between each.
Run: 40 minutes at conversation pace.
Run: 40 minutes at conversation pace.
Friday 30 August 2013
Rest day
Saturday 31 August 2013
Run: 75 minutes at
conversation pace.
Sunday 01 September 2013
Bike: 50km MTB Run: 15min straight off the bike.
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