From couch to race program.
This program is generated for someone with 6 weeks with to go and somehow you have ended up entering yourself in a race and though "oh shit!". Don't worry i'm here to help.
6 weeks following this program you should be gradually working your way into some fitness by the 6th week. it has a "core" program, swimming sessions (which you can adjust based on your level of fitness), and training intensities.
We use 5 Intensities of training in this program:
EASY- This is very comfortable, you are hardly creating a sweat. Heart rate is low.
STEADY- This is one gear up, you can hold a conversation but you are slightly out of breath
MODERATELY HARD- This requires concentration to hold the intensity. Your heart rate is approx 20-40 beats below maximum. We call it "comfortably hard"
HARD- this is as it says. At this pace your muscles will accumulate lactate which causes soreness and rapid
depletion of your energy stores. You can hold this for only around 3-6 minutes.
VERY HARD - You will not need to go into this effort. This is something for elite athletes and is only used for around 40 seconds.
Remember, if you are just jumping off the couch into some fitness, don't push too hard!
Drink lots of water, have good nights sleep and enjoy!
"Procrastination is the thief of time"
I was a Professional Triathlete for 13 years, competing in 1 Olympics, and 2 Commonwealth Games. Since retiring as a professional athlete I have made it my mission to pass on the knowledge and experience I have gained over many years.
I believe that persistency is key and will always pay out in the long run. Finding balance in sport, work, family and friends is an essential to being able to train and race healthy and successful for many years.