ECM_Early_Prep_Winter 2014 Plan

Average Weekly Training Hours 08:07
Training Load By Week
Average Weekly Training Hours 08:07
Training Load By Week

ECM - SC Basic early season prep plan.

-Assumed 25-40min of running at this point -Ability to swim 1500-2300 yards. -Some basic General Strength Sessions -Increments from 6-10 hours or so. -Good luck!

Sample Day 1
0:40:00

WU: 200Swim, 200Kick, 6x50 as 25drill/25swim (RI:10)

MS:
-2x150 as Easy/Steady/Strong, by 50's (RI:15)
-3x100 Steady (RI:20)
-4x75 as Strong-Steady-Easy by 25's (RI:10)

CD: 100Swim, choice

Total: 1700

Sample Day 2
0:30:00

WU: this is usually done as a second workout in the afternoon or evening (or as the only workout on a "off" day). WU is some light stretching and easy lunges or side lunges.

MS: choose 4-6 "core" movements and do them each for 30-60sec each with 30sec recovery. Some ideas are: planks, side planks, back planks w/feet on chair, push-up, push-up to pike, one legged hand touches, crunches, side crunches, supermans, lateral leg lifts, etc.

CD: light stretching and multi-plane movements.

Sample Day 2
0:25:00

Volume/Distance: Extensive endurance pace for 20-25min post strength

Insert at random : 3-5 20sec strides/pick ups.

Goal: run frequency and consistency, improve run durability

Pace: best standalone 5K Pace + 1:30 to 2min per mile : conversation effort

HR: heart rate should settle near low to mid Zone 2 as the run progresses.

Focus: form, turnover, relaxed upper body.

Sample Day 3
1:00:00

Total ride time : 70min

WU: 25+min @ extensive endurance pace : under 78% of Threshold Power.

MS:
-6 x 1min @ 100-120% of ESTIMATED FTP : more important focus on creating watts at a low cadence : under 65rpm, spin 2min easy between each

CD: 10-30+min easy : light pedal resistance : watts under 80% of FTP

Goal : increase muscle fiber recruitment, specific strength on the bike

Sample Day 4
0:35:00

Volume/Distance: 35min : RPE is 4-5 out of 10, 5K + 1:45 to 2min per mile pace

Insert at random : 3-5 20sec strides/pick ups.

Goal: run frequency and consistency, improve run durability

Pace: best standalone 5K Pace + 1:30 to 2min per mile : conversation effort

HR: heart rate should settle near low to mid Zone 2 as the run progresses.

Focus: form, turnover, relaxed upper body.

Sample Day 5
0:30:00

WU: this is usually done as a second workout in the afternoon or evening (or as the only workout on a "off" day). WU is some light stretching and easy lunges or side lunges.

MS: choose 4-6 "core" movements and do them each for 30-60sec each with 30sec recovery. Some ideas are: planks, side planks, back planks w/feet on chair, push-up, push-up to pike, one legged hand touches, crunches, side crunches, supermans, lateral leg lifts, etc.

CD: light stretching and multi-plane movements.

Sample Day 5
0:45:00

WU: 200Swim choice

4x50Kick (RI:15)

6x25 strong (RI:10)

MS: 3x200Steady (RI:30), 3x100Ssteady plus (RI:15), 6x50 strong!! (RI:15)

CD: 200swim choice

Total : 1950

Kurt Perham
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