Week 5: Training Plan training for XTERRA England (with video)

Only 5 weeks remain until XTERRA England.

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 05 August 2013 

Swim: 5 x 400m with 60 seconds rest between each.

Bike: 25km MTB

Tuesday 06 August 2013 
Swim: Toys day. 1 x 2500m pull buoy and hand paddles. Relaxed and easy.

Run Steve Prefontaine 30/40:

The Steve Prefontaine (Oregon) classic 30/40 workout adapted to your own fitness level.

First introduced by Oregon coach Bill Dellinger in the 1970s, this workout is a rite of passage for runners. It's ideal preparation for a 5-K but can also fit into mile and 10-K preparation. Once or twice a season at most, use this workout as a mental and physical test. Don't cheat: Once you fall off pace on either the fast or slow section by 2 seconds, you're done.

Correct pace: take your 10k time in minutes and multiply with 1,1. Those are your fast 200s (in seconds). Slow 200s: 10 s slower.
Example: if you run 10k in 30 minutes it should be 33/43 seconds; if you run 10k in 40 minutes it should be 44/54 seconds.

How to do the workout: On the track, start at the finish line, do the first 200m in the slower time and the second 200m in the faster time. Do not rest between laps. Keep going till you miss your targets by 2 seconds.

Wednesday 07 August 2013 
Bike (MTB):

Mountain bike hill repeats: 4min up as hard as you can go, followed by race pace back  down. Terrain: single track. The workout: 2 sets of 3 repeats per set with 5 minutes rest between sets.

Thursday 08 August 2013 

Swim: 5 x 400m with 30 seconds between each.

Run: 30 minutes at conversation pace.

Friday 09 August 2013

Bike: 20km MTB

Saturday 10 August 2013

Swim: 4 x 250m with 30 seconds between each. 

Run: 60 minutes at conversation pace

Sunday 11 August 2013

Bike: 40km MTB 
Run: 15min straight off the bike.

XTERRA England Championship:

Monday 05 August 2013 

Swim: 5 x 400m with 60 seconds rest between each.

Bike: 30km MTB

Tuesday 06 August 2013 
Swim: Toys day. 1 x 2500m pull buoy and hand paddles. Relaxed and easy.

Run Steve Prefontaine 30/40:

The Steve Prefontaine (Oregon) classic 30/40 workout adapted to your own fitness level.

First introduced by Oregon coach Bill Dellinger in the 1970s, this workout is a rite of passage for runners. It's ideal preparation for a 5-K but can also fit into mile and 10-K preparation. Once or twice a season at most, use this workout as a mental and physical test. Don't cheat: Once you fall off pace on either the fast or slow section by 2 seconds, you're done.

Correct pace: take your 10k time in minutes and multiply with 1,1. Those are your fast 200s (in seconds). Slow 200s: 10 s slower.
Example: if you run 10k in 30 minutes it should be 33/43 seconds; if you run 10k in 40 minutes it should be 44/54 seconds.

How to do the workout: On the track, start at the finish line, do the first 200m in the slower time and the second 200m in the faster time. Do not rest between laps. Keep going till you miss your targets by 2 seconds.

Wednesday 07 August 2013 
Bike (MTB):

Mountain bike hill repeats: 4min up as hard as you can go, followed by race pace back  down. Terrain: single track. The workout: 4 sets of 4 repeats per set with 5 minutes rest between sets.

Thursday 08 August 2013 

Swim: 5 x 600m with 30 seconds between each.

Run: 60 minutes at conversation pace.

Friday 09 August 2013

Bike: 20km MTB

Saturday 10 August 2013

Swim: 4 x 250m with 30 seconds between each. 

Run: 90 minutes at conversation pace

Sunday 11 August 2013

Bike: 50km MTB
Run: 30min straight off the bike.

 This is XTERRA

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