WU: 8' easy warm up - then 4x20" fast - at a sustainable speed, but still this should be very quick
MS: 9x1' very fast - if your 5k pace is 8:00 for example, that would be 7.6 mph on the treadmill. This set would see you running FASTER than that. Get the treadmill up to the desired speed, run fast for the minute, then hop off onto the sides and slow it back down before you get back on. Run easy for 1 minute before you do your next rep. Do these in sets of 3, and try to get faster with each set of 3.
CD: 5-8' very easy.
*Grade on the treadmill is always 1% or better
BT: Warm-up well and then do 10 x 30 seconds at 90% effort (9 on 1-10 RPE scale and 100-125% of FTP) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down easily and stretch.
WU: 5' your choice
MS: 3x 12-15 reps
Split Squat Lunge - 1 leg on bench, hold dumbell (DB)
Physio Ball (PB) Crunches (core 1)
PB reverse hypers (core 1)
Lat pull down
V-Ups (core 1)
Superman 1:00 (core 1)
Side Lunge (step to the side)
Ab Roller (core 3, #3)
PB push up (core 1)
2x20 reps of stretch cordz if you have them?
CD: 5' your choice, then stretch and use foam roller
Core work is here:
WU: 600 (200 free, 200 kick, 200 pull). MS: 12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300. Next is 6x50 kick on 15" rest. Then swim 2x300 on 30" rest. #1 is pace, #2 is as fast as you can. CD: 200.
BT: Warm-up well and then run 10 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop when you can no longer maintain the targeted pace. This is best on a track or other measured course so that pace may be monitored.
12' wu, then 5x10-20" at 90% effort. with 1' recovery. Increase the effort on each 10-20" effort.
Then the fun begins:
Pedal as hard as you can for 20", then recover for 10" - no more than 10" - do as many reps as you can - MAX of 8 reps! Note your wattage for each rep.
Do a nice easy 10' cool down.
Total time of 25-35'. Good luck!
400 WU. Then: 12x25 ez/med/fast 10" rest. (*1). Then 400 on 20" rest. Next is 2x200 on 15" rest. Then 4x100 on 10"rest. Swim 200 ez. Then swim 4x150 w/paddles on 20" rest. Last is 6x50 FAST on 20" rest.