sorry thought i uploaded the training program last week!
sigh.. technology and owning 2 IOS device and 2 mac is confusing me…
last week, you should have done your 5KM time trial for run and 3x300m swim time trial, and that would have given you benchmark for all your training sets for the next 7 weeks.
this week, the focus is on getting into training intensity and schedule.
swim 1 – intervals
5 X 75m (With 1 X 25m easy for every 75m)
10 X 50m RI30sec
10 X 25m RI20sec
swim 2 – tempo
2x 800m RI 3min pace at threshold of 100m + 10-15sec.
run 1 – intervals
3 X 200m RI 200m (optional, only if you have done some speed workouts before this session)
10 X 400m RI 1min 30 sec
run 2 – tempo
8 Km Run ( At 10 Km speed)
* 10 Km speed will be known from 5 Km TT from Jack Daniel’s pace chart. example, i did 5km at 25.45min, my 10km TT time is 53.27, and pace 5.20min.
swim/run
750m swim/5km run
you might have the pace a little too fast for you but just press on. if you have been running longer distance in slower pace, running fast is not something your body get used to yet. ‘yet’ is the word, your speed will come to you in time. if you have difficulty running the tempo runs, it is likely to due to the lack of longer distance run.
just hang in there!
