Equinox - Olympic Plan - 11 hour max week -12 Weeks - by Justin Trolle

Average Weekly Training Hours 09:22
Training Load By Week
Average Weekly Training Hours 09:22
Training Load By Week
Sample Day 2
0:45:00
Short Run - 4x5min @ Z3-Z4 -45min

W/U 10-15min Easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before we start our main sets. . Main Set 4 x 5min @ upper zone 3 lower zone 4 with 2min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. Remember good form and if you can run on a soft surface, that would be great. . W/D with left over time at zone 2 effort, once again on a soft surface if possible. . The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficency.

Sample Day 3
0:45:00
1006m
Easy - 1100 - Swim Session

200 = (100 swim/25 kick/25 drill) . 250 = 1 x (3 x 50 +100 @ Hard Effort 15-20sec recovery) . 250 = 1 x 100/150 Moderate/Hard 20-30sec recovery between sets . 400 = 4 x 100 free w/paddles (low stroke count w/30sec rest)

Sample Day 4
0:45:00
Short Run - 5x3min @ Z4 -45min

W/U 10-15min Easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort, make sure the body is well warmed up before we start our main sets.
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Main Set
5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. remember good form and if you can run on a soft surface if possible that will be great.
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W/D
warm down with left over time at zone 2 effort, once again soft surface if possible.
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Goal
the main goal of this workout is to build aerobic function at race pace intensity.It will also force you to run with greater mechanical efficency.

Sample Day 4
1:30:00
Long Bike + No Sets - Z2-Z3 - 1:30

Long Bike Session 1:30 total . W/U 20-30min easy spin @ 90rpm+ with Mixed Terrain Main Set: . 30-40min Easy/Moderate - Just enjoy the ride, keep heart rate between Z2 and Z3 or at an easy moderate effort. Keep cadence high (between 90-110 rpm) . W/D 20-30min easy spin @ 90rpm+ with Mixed Terrain.

Sample Day 6
1:00:00
Long Run + No Sets -Z2 - 1:00

W/U 15-20min easy + drills (make sure drills are focused towards your identified weaknesses.)
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Main Set: Mixed Terrain @ Z2 effort, see LT chart for Pace or Heart Rate informtion.

Sample Day 6
0:45:00
1097m
Easy - 1200 - Swimming Session

200 = own choice W/U . 200 = ( 2 x 50 swim/50 kick) . 300 = 1 x 50/100/150 free; all at mod/hard effort with 25-30sec recovery between sets. . 300 = 2 x 150 w/fins + w/paddles) . 200 = 1 x 200 easy swim W/D

Sample Day 7
1:35:00
Long Bike + 6x7min - Z4 - 1:35

Long Bike Session 1:35 total . W/U 10-20min easy spin @ 90rpm+ with Mixed Terrain @ Z2-Z3 effort . Main Set: . 6 x 7min @ Z4 effort with 2-4min recovery spin at Z2 between sets. focus on holding a racing position over similar terrain to what you are planning to race over. keep cadence high 85-90rpm+ remember to stand and stretch out once after every set so you do not tighten up. . W/D 10-20min easy spin @ 90rpm+ with Mixed Terrain.