XTERRA World Championship - Maui: Training Plan For Week 3 (with videos)

Only 3 weeks remain until XTERRA Maui.
This training plan contains only the "core set" of each workout.

Warm-ups for all workouts are the same:

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. 

XTERRA World Championship:

Monday 06 October 2014

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

Bike: 30km MTB

Tuesday 07 October 2014

Swim: 1x2500m with pull buoy. Easy pace.

Run (trail running)
Do six sets of single track Kenyan hill repeats.

Find a hill, preferably single track… Shade will be good as well…

Run up as hard as you can and run down at race pace. Only time the up part of each repeat. Start the next repeat as soon as you reach the base of your hill again.

Each set consists of hill repeats of 1min; 2min; 3min; 2min; 1min. The “rest” between each set is 5min running on a flat path at your aerobic threshold pace.

The Training for all would be as follows:

6 sets:
Run up as hard as you can 1min
Down at race pace
Run up as hard as you can 2min
Down at race pace
Run up as hard as you can 3 min
Down at race pace
Run up as hard as you can 2min
Down at race pace
Run up as hard as you can 1min
Down at race pace
5min running on a flat path at your aerobic threshold pace.

Wednesday 08 October 2014

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: 6 sets of 5 repeats per set with 5 minutes rest between sets.

Thursday 09 October 2014

Swim: 8 x 600m with 30 seconds between each.
Run: 60 minutes at conversation pace.

Friday 10 October 2014

Bike: 20km MTB

Saturday 11 October 2014

Swim: 4 x 250m with 30 seconds between each.
Run: 90 minutes at conversation pace.

Sunday 12 October 2014

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

This is XTERRA!

 www.xterraspain.com

XTERRA World Championship - Maui: Training Plan For Week 4 (with videos)

Only 4 weeks remain until XTERRA Maui.
This training plan contains the "core set" of the workout.

Warm-ups for all workouts are the same:

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.

XTERRA World Championship:

Monday 29 September 2014

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

Bike: 30km MTB

Tuesday 30 September 2014

Swim: 1x2500m con el pull y palas. Ritmo suave.
 

Run (trail running)
Do four sets of single track Kenyan hill repeats.

Find a hill, preferably single track… Shade will be good as well…

Run up as hard as you can and run down at race pace. Only time the up part of each repeat. Start the next repeat as soon as you reach the base of your hill again.

Each set consists of hill repeats of 1min; 2min; 3min; 2min; 1min. The “rest” between each set is 5min running on a flat path at your aerobic threshold pace.

The Training for all would be as follows:

4 sets:
Run up as hard as you can 1min
Down at race pace
Run up as hard as you can 2min
Down at race pace
Run up as hard as you can 3 min
Down at race pace
Run up as hard as you can 2min
Down at race pace
Run up as hard as you can 1min
Down at race pace
5min running on a flat path at your aerobic threshold pace.

Wednesday 01 October 2014

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: 3 sets of 5 repeats per set with 5 minutes rest between sets.

Thursday 02 October 2014

Swim: 6 x 600m with 30 seconds between each.
Run: 60 minutes at conversation pace.

Friday 03 October 2014

Bike: 20km MTB

Saturday 04 October 2014

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

Run: 90 minutes at conversation pace.

Sunday 05 October 2014

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

This is XTERRA
www.xterraspain.com

XTERRA World Championship - Maui: Training Plan For Week 5 (with videos)

Only 5 weeks until XTERRA Maui.

This training plan contains the "core set" of the workout.

Warm ups for all workouts are the same:

Warm up for swim workouts:
100m reverse individual medley as follows: 25m freestyle, 25m breast stroke, 25m back stroke, 25m butterfly. A slow and relaxed pace.

200m of technique drills:
50m Kick, 50m catch up drill, 50m fists (swim with closed fists), 50m alternating side drill (see the video below).

Warm up for bike workouts:
10min spinning a light gear.

Warm up for run workouts:
5min light jogging.

XTERRA World Championship: 

Monday 22 September 2014
Swim: 5x400m with 30sec rest between each 400m
Bike: 30km MTB

Tuesday 23 September 2014
Swim: 1x2500m with pull buoy. Easy pace.
Run: 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. Those are your fast 200s (in seconds). Slow 200s: 10 s slower.
Example: if you run 10k in 30 minutes it should be 30/40 seconds; if you run 10k in 40 minutes it should be 40/50 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 24 September 2014
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 25 September 2014
Swim: 5x600m with 30sec rest between each 600m
Run: 60min at conversational pace

Friday 26 September 2014

Bike: 20km MTB

Saturday 27 September 2014

Swim: 4x250m with 30sec rest between each 250m  

Run: 90min at conversational pace

Sunday 28 September 2014
Bike: 50km MTB. At least half of the time uphill.
Run: 30min transition run straight off the bike.

 Esto es XTERRA

www.xterraspain.com