Training Plan For XTERRA Spain: Week 11 (with videos)

Only 11 weeks until XTERRA Spain.
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 Spain Championship:

Monday 10 March 2014
Swim: 5x200m with 30sec rest between each 200m
Bike: 20km MTB or 40km road bike

Tuesday 11 March 2014
Swim: 1x1250m with pull buoy. Easy pace.
Run: 50min at conversational pace.

 

Wednesday 12 March 2014
Bike: 25km MTB or 50km road bike

Thursday 13 March 2014
Swim: 5x250m with 30sec rest between each 250m
Run: 35min at conversational pace

Friday 14 March 2014
Rest day

Saturday 15 March 2014
Run: 70min at conversational pace

Sunday 16 March 2014
Bike: 35km MTB or 70km road bike. At least half of the time uphill.
Run: 15min transition run straight off the bike.

THIS IS XTERRA
LIVE MORE / VIVE MAS 

www.xterraspain.com 
www.xterraspaintour.com 
http://www.xterramadrid.org