2019 Custom Training Plan [Ryan Walker]

Average Weekly Training Hours 04:50
Training Load By Week
Average Weekly Training Hours 04:50
Training Load By Week

If I had 8 hours to train for a 70.3 in a week, I would focus on the first six workouts and do the following:

In order of importance:
SAT: 2.5 Hours: Endurance Brick: 2.0 Hour Bike + 15 - 30 min Run; Primarily Aerobic/Z2
SUN: 1.5 - 2.0 Hours: - Endurance Run: Build up to 1.5 - 2 hours
THURS: 1.0 Hour: - Endurance Swim: ~ 1.0 Hour; Long(er) intervals...200+ yds or constant swims
TUES: 1.0 - 1.5 Hour: - Tempo Bike (20 min Z3 with 5 - 10 min EZ in between OR 10 min Z4 with 2 - 5 min EZ in between)
WED: 1.0 Hour: - Tempo Run (similar intervals to Tempo Bike)
MON: 0.5 - 1.0 Hour: - Tempo Swim (Intervals of 50 - 300 yds in Z3)
FRI: OFF

Sample Day -5
0:45:00
1646m
Speed Intervals [50s]

** Purpose ** Train your Anaerobic Endurance pace to work on aerobic capacity and speed. ** Warm Up ** - 200 Free EZ/Z1 ** Drills ** - 8 x 25 with 0:15 Recovery Examples: -Kick on stomach (Press the buoy) -Kick on side -Kick on back -Kick with rotations (side - back - side) -Catch Up Drill -Finger Tip Drag Drill -Zipper Drill -Fist Drill ** Main Set ** - 1 x 100 Z2 with 0:30 RI - 4 x 50 Build to Z4 with 0:20 RI - 2 x 50 Fast/Z5 with 0:20 RI - 1 x 50 EZ/Z1 with 0:20 RI - 3 x 50 Fast/Z5 with 0:20 RI - 1 x 50 EZ/Z1 with 0:20 RI - 4 x 50 Fast/Z5 with 0:20 RI - 1 x 50 EZ/Z1 with 0:20 RI - 6 x 50 Fast/Z5 with 0:20 RI ** Cool Down ** - 200 Choice EZ/Z1

Sample Day -4
0:45:00
35.1TSS
Muscular Endurance - Tempo Intvls [0hr 45min]

** Purpose **
To work on your muscular endurance and aerobic endurance.
** Warm-Up **
- 10 min Z1 -> Z2
** Main Set **
- 05 min Z2
- 1 x [15 min Z3 + 5min Z1 RI]
** Cool-Down **
- 10 min Z2 -> Z1

Sample Day -3
1:00:00
76.5TSS
Muscular Endurance - Tempo [1hr 00min]

** Purpose ** Train at your tempo pace ("comfortably hard") to work on muscular and aerobic endurance. ** Warm-Up ** - 20 min Z1 -> Z2 ** Main Set ** - 25 min Z3 ** Cool-Down ** - 15 min Z2 -> Z1

Sample Day -2
0:50:00
1829m
Endurance Intervals [3x300]

** Purpose ** Train your Aerobic Endurance pace to work on endurance and pacing. ** Warm Up ** - 200 Free EZ/Z1 ** Drills ** - 8 x 25 with 0:15 Recovery Examples: -Kick on stomach (Press the buoy) -Kick on side -Kick on back -Kick with rotations (side - back - side) -Catch Up Drill -Finger Tip Drag Drill -Zipper Drill -Fist Drill ** Main Set ** - 4 x 50 Fast with 0:30 RI - 3 x 300 Z2 with 0:45 RI #1 - Free #2 - Pull #3 - Free - 3 x 100 Fast with 0:30 RI ** Cool Down ** - 200 Choice EZ/Z1

Sample Day 0
1:00:00
36.2TSS
Aerobic Threshold [1hr 00min]

** Purpose **
Train your Aerobic Endurance engine to work on endurance, fuel economy and resistance to injury.
** Warm-Up **
- 15 min Z1 -> Z2
** Main Set **
- 30 min Z2
** Cool-Down **
- 15 min Z2 -> Z1

Sample Day 1
10mi
Aerobic Threshold - Distance

** Purpose ** Train your Aerobic Endurance pace to work on endurance, fuel economy and resistance to injury. ** Main Set ** Run in Z2 for the distance specified.

Sample Day 2
0:45:00
1646m
Speed Intervals [100s]

** Purpose ** Train your Anaerobic Endurance pace to work on aerobic capacity and speed. ** Warm Up ** - 200 Free EZ/Z1 ** Drills ** - 8 x 25 with 0:15 Recovery Examples: -Kick on stomach (Press the buoy) -Kick on side -Kick on back -Kick with rotations (side - back - side) -Catch Up Drill -Finger Tip Drag Drill -Zipper Drill -Fist Drill ** Main Set ** 2 Rounds of the following: * Round START * - 4 x 100 Z5 with 0:15 RI - 1 x 100 Kick - 1 x 100 Z2 * Round END * ** Cool Down ** - 200 Choice EZ/Z1

Max Spradley

As a coach, I provide endurance training designed around your lifestyle, athletic history, goals and budget. l work with endurance athletes of all abilities and distances to help them reach their goals. Please contact me for a free consultation.