December 11, 2017 – Run

December 11, 2017 – Run

This week begin our Base 2 training phase. As our training emphasis shifts from more general fitness to specific training we will begin to introduce the concept of lactate threshold training as we prepare for olympic and sprint distance triathlon events.

We will also begin doing group bike trainer workouts on Wednesday evenings so keep an eye out on the calendar for meeting locations


Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine


10 minutes of strides (5 strides). Aim for about 30 seconds of build from slow to fast followed by 1:30 minutes at an easy pace. Repeat 4 times

Short 2 minute break

2×10 min Zone 3 pushing harder on any climbs

Cool down:
5 min EASY run/walk followed by dynamic cool down routine

Notes: Here we introduce the concept of the Tempo run. These should be performed at just below your Threshold pace (or about what you can hold for an hour of running). As we get stronger and are able to run faster at or near our lactate threshold, we will gradually increase our intervals through shorter rest or longer work intervals


Schedule for the week

Monday Anchor Run
Tuesday Anchor/Supplement Strength/Swim
Wednesday Anchor Bike
Thursday Mobility Mobility
Friday Supplement Run
Saturday Anchor Swim/Strength
Sunday Supplement Bike/Strength