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AquaTerra 10K Plan - Aqua Terra Racing

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					    AquaTerra Racing    Intermediate
                        1.24mile swim/4.8mile run
    12-week plan for 10K--2K swim/8Krun
    Monday              Tuesday            Wednesday


                         Strength train;
                                           Run track 10 x 400m
                       Swim 1600y w/ 8 x
                                             as one fast, one
         Rest day         100y RI45 hit
                                                 recovery,
                       consistent interval
                                                continuous
                              time
1

                          Strength train;
                                            Run wu and wd and
                        Swim 1600y w/ 9x
                                             6 x 3min 'on' and
         Rest day      100y RI45 in threes:
                                               2min 'off' as
                         decrease by one
                                              challenging/ez
2                           second 1-3

                                            Run 40min w/ hill
                      Strength train; swim repeats of 5 x 1:45
         Rest day
                          16 x 100 RI30     up high cadence,
                                            recover downhill
3




                         Strength train;
         Rest day                             Run 25mins ez
                          Swim 3 x 400


4

                                             Run 40min as WU
                                            and ladder of 6min
                         Strength train;    fast, 3min recover,
                       Swim 10 x 100 RI20     4min fast, 2min
         Rest day
                       & 10 x 50 as fast as recover, 2min fast,
                          possible RI30       1min recover--
                                               higher effort
                                                throughout
5
                                        Run 2 x 1-mile
                                       repeats, and 1 x
                                        800m repeat,
     Rest day      Swim 3 x 500       recover as needed
                                     and 800 time should
                                     be less than half of
                                          mile time
6


                                      Run 30min w/ 5 x
     Rest day      Swim 5 x 200       4min comfortably
                                         hard RI60
7




                                      Run 30min w/ hill
                 Swim 1600y w/ 5 x
     Rest day                         repeats of 8 x :30
                200y moderate RI60
                                      up, recover down



8



                   Swim 30min        Run 8 x 400m track
     Rest day
                   continuous        w w/400m recovery

9



                                        Run 5 x 800m
     Rest day     Swim 10 x 100
                                        repeats RI120

10


                 Strength train;      Run 30min w/ hill
     Rest day   Swim 200y w/ 3 x      repeats of 6 x :60
                   500y RI120         up, recover down
11
                Track 8 x 200m for   Swim 1200y w/ 6 x
     Rest day
                    leg speed          50y FAST RI30

12
Legend: ez/fresh/good speeds: cruise, semi uncomfortable, 85+% effort
wu warm-up 10-15min and wd warm down at least 5min
Thursday           Friday               Saturday           Sunday


                                                             35min hill repeats--
Strength train; swim
                                           Run 35min on      include wu and wd,
   5 x 200 RE20 or       Rest day
                                           rolling course     and 5 x :60 uphill,
    master's swim
                                                               recover downhill



                                                              Swim 1200-1600y
                                         Run 30min w/ 5 x
Strength train; swim                                         w/ 10 x 50y @ 80%;
                         Rest day        4min comfortably
      6 x 200                                                transition directly
                                            hard RI60
                                                                to 20min run


Strength train; swim                                          Swim 1200-1600y
4 x 200 RE20, and 6                                          w/ 10 x 50y @ 85%;
                         Rest day           Run 50min
   x 100 as fast as                                          transition directly
  possible RI60-90                                              to 20min run

Strength train; swim
  2000y w/ (2x) 3 x
                                                               Swim 1000y and
   100y RI30, then
                         Rest day          Run 30min ez      transition to 20min
   300y at similar
                                                                      run
    speed or a bit
     slower RI60

                                                              2 x interval brick:
Strength train; swim                                           swim 10-15min
  2200y w/ 50-100-                                            harder on second
                                         Run 60min w/ 6 x
   150-100-50-yard                                           half, and transition
                         Rest day        :30 accelerations
  ladder consistent                                           to 5-7min run out
                                               RI60
     time across                                              and back shooting
    intervals RI60                                            for faster second
                                                                 half: repeat
                                                        2 x interval brick:
                                                         swim 10-15min
                                                        harder on second
 Strength train and               Run 65min w/ 6 x
                                                       half, and transition
open water swim as     Rest day   :30 accelerations
                                                        to 5-7min run out
     feels good                         RI60
                                                        and back shooting
                                                        for faster second
                                                           half: repeat


Strength train; swim              Run 70min w/ 8 x      Swim or run for a
  (4 x) 100y, RI20,    Rest day   :30 accelerations      total of 2 hours
   then 50y faster                      RI60             (fast transition)


                                                        3 x interval brick:
                                                         swim 10-15min
                                                        harder on second
 Strength train and
                                  Run 30min rolling    half, and transition
open water swim as     Rest day
                                        hills           to 5-7min run out
     feels good
                                                        and back shooting
                                                        for faster second
                                                           half: repeat


 Strength train and               Run 75min w/ 8 x
                                                        Swim open water
 10 x 50; rest; 10 x   Rest day   :30 accelerations
                                                           1.5 miles
   50 faster RI15                       RI45


                                                       Swim 1000y w/ 6 x
 Strength train and               Run 80min w/ 8 x      100y @ 85% RI30;
open water swim as     Rest day   :45 accelerations,   transition to 20min
     feels good                          RI60             run w/ 6 x :30
                                                          accelerations
                                                       Swim 1000y w/ 6 x
  Strength train;                  Run 30min w/ 2 x     100y @ 85% RI30;
Swim 1600y w/ 10 x     Rest day   10min comfortably    transition to 20min
 100y @ 85% RI30                      hard RI60           run w/ 6 x :30
                                                          accelerations
                              20min swim
                          followed by 10min
20min ez run   Rest day                       RACE
                                run w/
                             accelerations

				
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posted:7/3/2011
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