'Tis the off season, but I'm still following the general framework of a speed-boosting plan. I'm in week 14 of 16. Here's the structure for week 14 (EN folks, I've modified the runs to suit a target half marathon):
Monday: Day off. Sweat out hangover from Steelers victory.
Tuesday: Bike - 2 x 20 minutes at functional threshold power (FTP)with a 4 minute recovery between. Run - 30 minutes easy with 3 x striders.
Wednesday: Run - 3 x 1.5 miles at 10k pace.
Thursday: Bike - 3 x 10 minutes at FTP with 4 minute recoveries.
Friday: Easy swim / goofing off session with tri club group.
Saturday: Run - 12 miles as 4 @ long run pace (LRP), 4 @ target half marathon pace (HMP), 4 @ LRP.
Sunday: Bike - Hopefully a 2-hour outdoor hill ride. If not, then a "30/30" VO2max session on the trainer, followed by a 30-minute brick run.
That's it... Running late for Colin's game. Gotta go!
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