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).
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.
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)
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
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.
Bike: 50km MTB. At least half of the time uphill.
Run: 30min transition run straight off the bike.
Esto es XTERRA
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