Training Plan For XTERRA Spain: Week 4 (with videos)

Only 4 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 28 April 2014
Swim: 5x400m with 30sec rest between each 400m
Bike: 30km MTB

Tuesday 29 April 2014
Swim: 1x2500m with pull buoy. Easy pace.
Run:

Do four sets of Kenyan style hill repeats.

Find a hill, preferably a single track path ... In the shade is better ...

Sprint up as hard as you can, and then down at race pace. The time changes with each repetition.

Starts the next repeat as soon as you get down to the base of the climb.

Each series of repetitions consists of 1min, 2min, 3min, 2min, 1min. 
Between each set do 5min at your aerobic threshold pace (for most this will be at about 140bpm).

The training for all would be as follows (brutal):

4 sets:

Sprint up for 1min

Back down at race pace

Sprint up for 2min

Back down at race pace

Sprint up for 3 min

Back down at race pace
Sprint up for 2min

Back down at race pace

Sprint up for 1min

Back down at race pace

5min of "recovery" at aerobic threshold pace.

Wednesday 30 April 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: 5 sets of 4 repeats per set with 5 minutes rest between sets.

Thursday 01 May 2014
Swim: 6x600m with 30sec rest between each 600m
Run: 60min at conversational pace

Friday 02 May 2014

Bike: 20km MTB

Saturday 03 May 2014

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

Run: 90min at conversational pace

 

Sunday 04 May 2014
Bike: 50km MTB. At least half of the time uphill.
Run: 30min transition run straight off the bike.

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