December 2017

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

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3 4 5 6 7 8 9

10 11 12 13 14 15 16
ACTIVE REST 45-90’ steady state 6x500m (min 26spm), 30-45’ easy cardio 5x5’ (min 24spm), 45-90’ steady state 45-90’ steady state
cardio 3’ rest (run/swim/bike) 3-4’ rest cardio cardio
[27-33’ total] [36-40’ total]

17 18 19 20 21 22 23
ACTIVE REST 45-90’ steady state Hill sprints, stadiums, 30-45’ easy cardio 5x1500m, 5’ rest 40-60’ steady state 45-90’ steady state
cardio or HIIT (45” on, 15” (run/swim/bike) [50-58’ total] cardio cardio
off) Commented [CG1]: Hill sprints and stadiums – 30’
30’ steady state total, max effort up and brisk walk down
5 x squat thrusts w/ jump, lunge jumps, mountain
24 25 26 27 28 29 30 climbers, squat jacks
ACTIVE REST OFF 45-90’ steady state Hill sprints, stadiums, 30-60’ easy cardio 4x10’ rate pyramid, 45-90’ steady state
cardio or HIIT (45” on, 15” (run/swim/bike) 1’ rest cardio Commented [CG3]: Firm steady state pressure
off) [43’ total] 4’ @ 16 spm, 3’ @ 18 spm, 2’ @ 20 spm, 1’ @ 22 spm
30’ steady state
Commented [CG2]: Hill sprints – 30’ total, max effort
up and brisk walk down
31
HIIT = 4 x burpees, pushups w/ shoulder taps, tricep
ACTIVE REST dips, Russian twists, jumpies

Base Speed/Strength Endurance/Threshold Recovery

Steady state can be done on the erg
between 16 and 22 spm, as a run, bike,
or swim. Shoulder stability exercises,
core, and strength/mobility as often as
possible after workouts.
Shorter intervals and HIIT workouts. All Middle-distance intervals (>1k or 5- Warm up before every workout (lunge
out max effort. 10’). Race-pace effort. matrix and leg swings). Warm down
and stretch after every workout.