Lørdag, 5. træningsuge

SWIM 0:45
WARM UP
600 easy swim, holding proper form and letting your HR rise to 70% by the end.
MAIN SET
Locomotive Swim: 3 x 500 Loco w/30 sec rest after each, building from
1 length easy/1 length fast up to 4 lengths easy/4 lengths fast
-- easy efforts should be done @60% intensity;
fast efforts are at roughly 75% intensity
(ALTERNATE SET: 2 x 500 w/30 sec rest)
COOL DOWN
4 x 75 @60% w/10 sec rest after each

RUN 1:10
Begin with a 20:00 jog, getting into it very gradually,
bringing the intensity up to 65% by the end.
Big Target: 3-Mile MAF Test
Here's the drill: Either perform this at a local track (preferably one you can run to), or use a familiar portion of a local course that you know to be roughly three miles in length. Begin by gradually increasing your HR up to 75% intensity -- beginning this directly after the warm up would work best -- and then, when you are at a known starting point, start your watch!
Be sure to hold your HR right at 75% throughout the test run -- no more! -- and stop your watch after reaching the three-mile point. Record your time for future comparison.
Be sure to cool down completely, immediately after your run. Your HR should be at or under 60% before you come to a close.