The 2013 Finish Plan

Posted: June 24, 2013 by Dave Kohrell in Triathlons

Copying my notes for the blog for a quick fetch of sorts.  Juggling a few different events (Cornhusker State Games – swim, 5k, sprint tri), Pikes Peak (Aug 17-18), possible Quad Cities Marathon (Sept 22) and show time in Indy on Nov 2.

This approach is based on 3-4 Run days each week (so that means 3 days off your feet!) with lots of cross training.  Feel free to incorporate what helps.  If nothing else take a peek at the Saturday (weekend) long runs – you’ll have 2 at the 20 mile distance, several in the 14-17 range.
1 Speed or Hills each week (M-Tues or Wed)
Sat – Long Run alternating between longer and long. Run the 1/2? Run 60-70% the distace of Marathon training so a 20 mile marathon run = 12-14 for 1/2.
The long runs are based on Run Less Run Faster by Runner’s World (RLRF) – I recommend this as a great Kindle or paper back.  Some track is too!
Strength Training has replaced CrossFit or Bootcamp – it’s more important to know what to focus on, we’ll have some good discusson threads on what to look for in terms of bootcamps, crossfit, etc.
— 3 week ADAPTATION CYCLE —-
June 24-30
Mon – easy run am or swim/bike or rest  6 MI
Tues – swim AM – 1-2k & strength training; Run – Hills @ Holmes – 70th Street – 4 to 8 hill repeats (4 to 8 miles)
Wed –  easy run 5 am & strength training immediately following (body weight) / bike pm – 5 mi
Thursday -speed work at Northeast 5am – 5 x 1000 followed by ST at Y / bike pm 5 mi
Friday – swim
Saturday – 20 mile marathon pace + 30 seconds (9:45)
Sunday – 20 mile bike and strength training

July 1 – 7
Mon – easy run am or swim/bike or rest 6 miles
Tues – swim AM – 1-2k; run – hills at Holmes at 6pm – Obs Hills 10-15
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6am – 200 bricks
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 10 miles / 10 mile half
Sunday – LINCOLN MILE – repeat hill walks on Holmes Dam w/ 20-30# vest and strength training

July 8-14
Mon – easy run am or swim/bike or rest
Tues – swim AM – 1-2k; Run – Hills @ Holmes – 70th Street – 4 to 8 hill repeats (4 to 8 miles)
Wed – easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday -speed work at Northeast 6pm – ladder
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – NO Strength Training
Saturday – 10-14 miles or CSG Games Swimming (6 mi run early)
Sunday – rest – hill walks – 90 minutes w/ 20# vest

—————–  NOVEMBER 1 and 2 MARATHON and 1/2 Begins ——-
#16 July 15-21
Mon – easy run am or swim/bike or rest
Tues – swim AM – 1-2k;  run – hills at Holmes at 6pm – Obs Hills 10-15
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 3 x 1 mile within target pace (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – Energy 5k + 3
Sunday –  UNL 5k am + 3 – strength training in the afternoon

#15 July 22-28 – 5k weekend, back to back
Mon –  easy run am or swim/bike or rest
Tues – swim AM – 1-2k; run – hills at Holmes at 6pm – 70th Street Hills
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 4x 800s within target pace (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – City Swim Meet – 6 mile run OR BIKE
Sunday –  CSG Sprint Tri

#14 July 29-4
Mon – easy run am or swim/bike or rest
Tues – Leighton St Hills walks/run x 12 5am
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 1200 to 200 ladder (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 20 miles at target pace (RLRF week 13)
Sunday – Bike/swim am – strength training in the afternoon

#13 Aug 5-11
Mon – easy run am or swim/bike or rest
Tues – Leighton St Hills x 15 5am
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 5 x 1000s (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 15 miles w/ hills
Sunday – Bike/swim am – strength training in the afternoon

#12 Aug 12-18
Mon – easy run am or swim/bike or rest
Tues – AM or PM Dam Hills – no vest – 20
Wednesday swim and body weight
Thursday – am speed work – 4 x 800s on bike path
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training. Travel to Colorado Springs
Saturday – Pikes Peak Ascent
Sunday – Pikes Peak Marathon

#11 Aug 19-25 –
Mon – easy walk am
Tues – easy walk am
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast – am or pm – 400’s (6)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 6 miles
Sunday – Bike/swim am – strength training in the afternoon

#10 Aug 26-Sept 1-
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – 70th Street – 4-8
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – Yasso 800’s (10) or 5-6 800s (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 13 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#9 Sep 2-8
Mon – easy run am or swim/bike or rest
Tues – swim
Wednesday 15 mile run
Thursday – speed work at Northeast 6pm – 2 x 400 meter bricks (6) (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training OR 5k run in OMA
Saturday – Swim
Sunday –  Buffalo Run+ 2 before/3 after

#8 Sep 9-15
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 5-7 miles moderate pace with 3k pickup
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 2 x 1600 & 2 x 800 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 10-20 miles at target pace (RLRF)** distance depends on Quad Cities
Sunday – Bike/swim am – strength training in the afternoon

#7 Sep 16-22
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 5-7 miles moderate pace with 3k pickup
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 3 x 1200 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 20 miles at target pace (RLRF)**  OR QUAD CITIES MARA on 9/22
Sunday – Bike/swim am – strength training in the afternoon

#6 Sep 23-29
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 5 mile tempo pace
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 1000, 2000, 1000, 1000, 400 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 20 miles at target pace (RLRF)  OR 12 if QUAD CITIES MARA was ran
Sunday – Bike/swim am – strength training in the afternoon

#5 Sep 30-Oct 6
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 10 miles at tempo run pace (may replace and merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 3x 1600 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 15 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#4 Oct 7-13
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 8 miles at tempo run pace (may replace and/or merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 10 x 400 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – Spartan Race 5k
Sunday – 16 miles at target pace (RLRF)

#3 Oct 14-20
Mon – REST
Tues – run – hills at Holmes at 6pm – tempo run – 5 miles at tempo run pace (may replace and merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – Yasso 800’s – 10 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 13 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#2 Oct 21-27
Mon – REST
Tues – run – hills at Holmes at 6pm – tempo run – 3 miles at tempo run pace (may replace and merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 5 x 1000s (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 10 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#1 Oct 28-Nov 2 – NO STRENGTH other than Body Weight
Mon – REST
Tues – Holmes Lake 2 x 2.4 mile loop (trail) – marathon target + 45 seconds
Wed – Easy run/ swim/bike
Thursday – 6 miles easy
Friday – 2 mile easy.
Saturday – rest
Sunday – SHOW TIME

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