2006 GVH Triathlon Training Schedule

Summer/Fall 2006: Triathlon Training Program

Wk. Tues.

Phase Tues. Workout Location Thur or Fri * Sat or Sun * Wk Mi Races

25 May-23 Racing 4x1k xc @ 10k / 2 min jog, 4 x 45 sec fast/ jog back Comm. Park 6 mi @ marathon 1-1.5 hrs easy or Race 70%

26 May-30 Racing 3km trial @ 5K (run in 2 sections) UCD Track 4 x 600 (slow 400/fast 200) / 400 jog* 30' easy, 20'@mara., 10' easy or Race 65%

27 Jun-6 Racing 8 min: 100 fast/100 jog S. Davis 10 min@marathon or 2-3 x 400m @ 5k / 1:4 jog RACE 50%

1 Jun-13 Peak/Rest 1 x Arb Bike Path Loop fartlek Arb Brick: 40 min run @ mara. Race or 1-1.5 hrs 75%

2 Jun-20 Base 4 x (1k xc @ 5k / skip group repeat) Comm. Park Brick: 1 hr steady Race or 1.5-2 hrs 80%

3 Jun-27 Base 2 x 2.8k @ 10k / 4 min rest W. Arb Brick: 40 min run @ mara. 1.5-2 hrs - easy 90%

4 Jul-4 Base 4 x (800m @ 5k / jog rest 1:1 time) Cemetery Brick: 20 min run @ tempo Race or 1-1.5 hrs easy 90%

5 Jul-11 Base (1200m @ 5k / 2k @ marathon / 1200 m / 2k / 1200m) S. Putah Creek Drill Brick: 30 min run @ mara. Race or 30' steady, 20' @ tempo 75%

6 Jul-18 Base 4 x (1k xc @ 5k / skip group repeat) Comm. Park Brick: 20 min run @ tempo Race or 1-2 hrs easy 90%

7 Jul-25 Base 2 x 2.8k @ 10k / 4 min rest W. Arb Brick: 40-60 min steady Race or 1-1.5 hrs easy 85%

8 Aug-1 Base 2 x 2.2mi @ 10k / 4 min rest Comm. Pk. Brick: 20 min run @ tempo Race or 1-2 hrs easy 90%

9 Aug-8 Trans. (1200m @ 5k / 2k @ marathon / 1200 m @ 5k) S. Putah Creek Drill Brick: 40 min steady 1 hr - easy 75%

10 Aug-15 Economy 2 x 15 min "Kenyan Queue" / 5 min, 4 x 150m Arb/Campus Brick: 20 min run @ tempo Race or 1-2 hrs easy 80%

11 Aug-22 Economy 12-20 x 30" @ 1mi / 30", 4 x 100m W. Arb Brick: 30 min @ marathon Race or 1-1.5 hrs easy

12 Aug-29 Strength 2x(Kenyan Queue fartlek=2-3 x Cemetery Loop /rest=1/2 time, 3-4x100m hill skip), 4x100m Cemetery Brick: 15 min @ tempo Race or 1-2 hrs easy 85%

13 Sep-5 Economy 16-24 x 30" @ 1mi / 30", 4 x 100m W. Arb Brick: 15 min @ tempo or 3 x 1 mi @ 10k / 2' rest Race or 1-1.5 hrs easy 85%

14 Sep-12 Strength 2x(Kenyan Queue fartlek=2-3 x Cemetery Loop /rest=1/2 time, 3-4x100m hill skip), 4x100m Cemetery Brick: 40 min fartlek Race or 1-1.5 hrs easy 85%

XC Follow XC Schedule for remainder of Season

2-4 d/wk Easy 30-45 min easy - 2min/mile slower than 10k pace, 8 x 50m drills

Workouts subject to change. Warmup & cooldown: 2mi easy. 1:1, 1:2 or 1:4 jog = jog rest 1-4 x the intensive interval. *-If racing, Thu/Fri = 40-60' easy fartlek or * workout shown. **-If raining: 2x10 min "Kenyan Queue" / 3' jog. Wk Mi=% of seasonal peak mileage. Bold=Key marathon workout. 2-2.5 hrs w/20-40-mara.=last part at marathon goal pace.

Summer/Fall 2006: Triathlon Training Program
Wk.	Tues.
		Phase	Tues. Workout	Location	Thur or Fri *	Sat or Sun *	Wk Mi	*Races*
25	May-23	Racing	4x1k xc @ 10k / 2 min jog, 4 x 45 sec fast/ jog back	Comm. Park	6 mi @ marathon	1-1.5 hrs easy or Race	*70%*
26	May-30	Racing	3km trial @ 5K (run in 2 sections)	UCD Track	4 x 600 (slow 400/fast 200) / 400 jog*	30' easy, 20'@mara., 10' easy or Race	*65%*
27	Jun-6	Racing	8 min: 100 fast/100 jog	S. Davis	10 min@marathon or 2-3 x 400m @ 5k / 1:4 jog	RACE	*50%*
1	Jun-13	Peak/Rest	1 x Arb Bike Path Loop fartlek	Arb	Brick: 40 min run @ mara.	Race or 1-1.5 hrs	75%
2	Jun-20	Base	4 x (1k xc @ 5k / skip group repeat)	Comm. Park	Brick: 1 hr steady	Race or 1.5-2 hrs	80%
3	Jun-27	Base	2 x 2.8k @ 10k / 4 min rest	W. Arb	Brick: 40 min run @ mara.	1.5-2 hrs - easy	90%
4	Jul-4	Base	4 x (800m @ 5k / jog rest 1:1 time)	Cemetery	Brick: 20 min run @ tempo	Race or 1-1.5 hrs easy	90%
5	Jul-11	Base	(1200m @ 5k / 2k @ marathon / 1200 m / 2k / 1200m)	S. Putah Creek Drill	Brick: 30 min run @ mara.	Race or 30' steady, 20' @ tempo	*75%*
6	Jul-18	Base	4 x (1k xc @ 5k / skip group repeat)	Comm. Park	Brick: 20 min run @ tempo	Race or 1-2 hrs easy	90%
7	Jul-25	Base	2 x 2.8k @ 10k / 4 min rest	W. Arb	Brick: 40-60 min steady	Race or 1-1.5 hrs easy	85%
8	Aug-1	Base	2 x 2.2mi @ 10k / 4 min rest	Comm. Pk.	Brick: 20 min run @ tempo	Race or 1-2 hrs easy	90%
9	Aug-8	*Trans.*	(1200m @ 5k / 2k @ marathon / 1200 m @ 5k)	S. Putah Creek Drill	Brick: 40 min steady	1 hr - easy	*75%*
10	Aug-15	Economy	2 x 15 min "Kenyan Queue" / 5 min, 4 x 150m	Arb/Campus	Brick: 20 min run @ tempo	Race or 1-2 hrs easy	80%
11	Aug-22	Economy	12-20 x 30" @ 1mi / 30", 4 x 100m	W. Arb	Brick: 30 min @ marathon	Race or 1-1.5 hrs easy
12	Aug-29	Strength	2x(Kenyan Queue fartlek=2-3 x Cemetery Loop /rest=1/2 time, 3-4x100m hill skip), 4x100m	Cemetery	Brick: 15 min @ tempo	Race or 1-2 hrs easy	85%
13	Sep-5	Economy	16-24 x 30" @ 1mi / 30", 4 x 100m	W. Arb	Brick: 15 min @ tempo or 3 x 1 mi @ 10k / 2' rest	Race or 1-1.5 hrs easy	85%
14	Sep-12	Strength	2x(Kenyan Queue fartlek=2-3 x Cemetery Loop /rest=1/2 time, 3-4x100m hill skip), 4x100m	Cemetery	Brick: 40 min fartlek	Race or 1-1.5 hrs easy	85%
		XC	Follow XC Schedule for remainder of Season
	2-4 d/wk	Easy	30-45 min easy - 2min/mile slower than 10k pace, 8 x 50m drills
	Workouts subject to change. Warmup & cooldown: 2mi easy. 1:1, 1:2 or 1:4 jog = jog rest 1-4 x the intensive interval. -If racing, Thu/Fri = 40-60' easy fartlek or workout shown. **-If raining: 2x10 min "Kenyan Queue" / 3' jog. Wk Mi=% of seasonal peak mileage. Bold=Key marathon workout. 2-2.5 hrs w/20-40-mara.=last part at marathon goal pace.