LeeZee 12 Week IM Plan

Average Weekly Training Hours 16:23
Training Load By Week
Average Weekly Training Hours 16:23
Training Load By Week

Sample Day 1
1:00:00

BZ Workouts

Sample Day 2
1:20:00

BT: Criss-cross threshold. Flat course. Warm-up and then ride 20 minutes in heart rate 4-5a zones. Criss-cross from low 4 to high 5a zone every 1-2 minutes. 85-100 rpm.

Sample Day 2
0:40:00

After warm-up and running with heart rate mostly in zones 1-2 include a few 20-second pick-ups to faster than your 10k race pace. Long, easy recoveries. Relax! Pick-up cadence: count your right foot strikes for the 20 seconds. Strive for 30 or more.

Sample Day 3
1:00:00

Masters. Concentrate on form--NOT fitness! Consider moving to a slower lane.

Sample Day 3
1:15:00

BT: Long cruise intervals. Warm-up + 4 strides. Then run 5 x 1 mile at 10k mile pace+10-20 seconds (200-meter recovery). Record times and heart rate averages for each.

Sample Day 4
1:00:00

Masters. Concentrate on form--NOT fitness! Consider moving to a slower lane.

Sample Day 4
1:20:00

BT: Warm up well. Then on a 6-8% hill do 7-9 x 90 seconds. The first 60 seconds of each is seated building to HR zone 5b. Then stand the last 30 seconds. Achieve heart rate 5c zone by the top. (recover 3 minutes after each 90-second interval). High cadence. Long cool down.