This is week five of the Denver Marathon Training Plan (+ some swim & bike training). Last week was a good week for run training, but my bike and swimming hours were reduced from the goal sessions due to the combination of family obligations and bad weather. I'm hoping to improve the biking miles this week by commuting 4 days by bicycle, and incorporating to harder efforts into the rides. I'll also try to swim 3 times this week instead of only two. We'll see how it goes.
Plan for this week:
| Weekday | Workouts |
|---|---|
| Monday: | Cross-train: Swim 3000 meters |
| Tuesday: | Bike 8.5 miles (easy commuting to work) Run 3 miles (aerobic effort) 8.5 miles (warmup, 2 x 4 x 40 secs as hard as possible) |
| Wednesday: | 9.5 miles (easy commuting to pool) Swim 2000 meters (speed) 4.5 miles (easy commuting from pool to work) Run 7 miles easy/aerobic effort 8.5 miles (easy commuting from work) |
| Thursday: | Bike 8.5 miles (easy commuting to work) Run 3 miles aerobic effort 8.5 miles (easy commuting from work) |
| Friday: | 9.5 miles (easy commuting to pool) Swim 3000 meters (endurance/form workout) 4.5 miles (easy commuting from pool to work) 8.5 miles (easy commuting from work) |
| Saturday: | Ride 50 miles (easy/mod - ride Boulder Peak course twice) Run 7 miles easy pace |
| Sunday: | Long Run: 14 miles @ marathon pace minus 45 to 90 seconds |
Goal Totals
Swim: ~2.5 hrs, 8000 meters
Bike: ~7.0 hrs, 129 miles
Run: ~5.25 hrs, 31 miles
Total Goal Hours: 14.75 hrs
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