XTERRA World Championship - Maui: Training Plan For Week 11 (with videos)

Only 11 weeks until XTERRA World Championship.

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

Tuesday 12 August 2014
Swim: 1x1250m with pull buoy. Easy pace.
Run: 50min at conversational pace.

Wednesday 13 August 2014
Bike: 25km MTB or 50km road bike

Thursday 14 August 2014
Swim: 5x250m with 30sec rest between each 250m
Run: 35min at conversational pace

Friday 15 August 2014
Rest day

Saturday 16 March 2014
Run: 70min at conversational pace

Sunday 17 August 2014
Bike: 35km MTB or 70km road bike. At least half of the time uphill.
Run: 15min transition run straight off the bike.

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