Week 11 Detailed Training Schedule
Sept 7th-Sept 12th
Sept 7th-Sept 12th
(or tri in YOUR case )
TWO WEEKS LEFT!!
Keep up the strong work ladies, you're almost there!
****T-Shirt order deadline is midnight of Monday September 7th*****
Monday: Swim 600
yards/Run 30 minutes
Warm up: swim 50
freestyle easy.
Main Set: 400
straight freestyle work on your sighting
3 x 50, 5 seconds rest
Swim down: Swim 50
very easy
9 and 21- 9
minute warm up followed by 21 minute jog.
Tuesday: Bike 15 miles
Warm up: start with a 10 minute spin
Main portion: Cycle
in your aerobic zone
Cool down: Spin easy,
bring your HR down the last 5 minutes
Wednesday: Swim 600
yards, Walk 45 minutes
Warm up: swim 50
freestyle easy.
Main Set: 500
straight freestyle work on your sighting
Swim down: Swim 50
very easy
Thursday: REST
Friday: Run 50
minutes
9 and 8/1- 9
minute warm up followed by jogging 8 minutes and walking 1 minute for the
remainder of the 60 minutes.
Workout Description:
9 and 8/1 means you begin all of your runs with a 9 minute warm-up. The warm up consists of a 5 minute walk
followed by a light stretch then a 1 minute easy jog, then 1 minute walk (two times).
Total time of the warm up is a little over 9 minutes including the light
stretch. Keep your HR below your running
heart rate zone during the warm-up.
After the warm up, the remaining portion of the run will be made up of a
combination of running and walking. For
the above workout, the remainder of your run will consist of 8 minute running,
1 minute walking. **NOTE** If you are an
experienced runner, you do not have to run/walk
Saturday: Group
Training, Brick Workout
Brick
Workout: 30 Minute Bike/10 Minute Run/20 Minute Walk
Warm up on the bike with 10 minutes spinning. Keep HR below your
zone.
After 10 minutes, slowly bring your HR rate up to aerobic zone
for the
remainder of the ride. Allow enough time for cool down.
Following the
bike, run easy for 10 minutes. Begin the run with a 2 minute
walk for your
warm-up. Then run 3 minutes/walk1 minute for the remaining 8
minutes of
your run. Try and keep your heart rate in your running aerobic
zone. Then
finish off the brick with a 20 minute brisk walk.
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