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.
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.
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.
Run: 90 minutes at conversation pace.
Sunday 12 October 2014
