The Running Mike

Training Schedule Nov 21 to Nov 28

Here is my planned schedule for this coming week:

Weekly Focus: Running Build (weekly mileage: 19)

Approximate time: 8.5 hours

• Monday – Run 4 miles easy, 30 min easy recovery swim
• Tuesday – 60 min bike, 15 to 20 minute core exercises – pilates or yoga option
• Wednesday – 1500 yard swim including warm up, 3×100 drill, kick 4×50, 300 base, 200 build, 2 x 100 hard pace and cool down.
  4 mile hill run
• Thursday – Thanksgiving! going easy and watching some football, but at least 15 to 20 minute core exercises. Bike option 15 miles.
• Friday – run 3 miles easy
• Saturday – long run 8 mile
• Sunday – 45 min recovery swim

Related articles

• Training Schedule Nov 13 to Nov 20 (therunningmike.com)
• Training Schedule Nov. 6 to Nov. 12 (therunningmike.com)

Training Schedule Nov 13 to Nov 20

Mike and Nephew Post Race

I changed my schedule last week a little – as it turns out there was a Sunday 5k that a few friends and family were doing and I decided to join them.

So, Saturday became a 1 hour bike, and 6 mile run.  I didnt do this as a brick (ran in AM, biked in PM) but both were good workouts.  Sunday I did the 5k.

Here is my planned schedule for this coming week:

Weekly Focus: Active Recovery
Approximate time: 6 hours

• Monday – Rest Day!
• Tuesday – 3 mile easy run with focus on good form and quick turnover. 15 to 20 minute core exercises
• Wednesday – 1600 yard swim including warm up, 2×100 kick, 4×75 drill, 3×200 base pace, 6×50 pull w/buoy and cool down.  bike 30 minutes easy plus one legged spin drills
• Thursday – 3 mile easy run with focus on good form and quick turnover. 15 to 20 minute core exercises
• Friday – 1000 yard ladder swim 100, 200, 300, 400.  last 100 cool down.
• Saturday – Swim/Bike Brick.  1000 easy swim, quick transition to 60 min easy bike
• Sunday – 5 mile easy run

Related articles

• Training Schedule Nov. 6 to Nov. 12 (therunningmike.com)

Training Schedule Nov. 6 to Nov. 12

I get a lot of questions about how I train and what my schedule is.  I thought I’d try to post my planned schedule for the week.  Feel free to follow along and let me know if you have any questions!

Weekly Focus: Offseason Aerobic endurance base and skills
Approximate time: 8 hours

• Monday – 1300 yard swim including warm up, 4×75 drill, 2×50 kick, 3×200 base pace, and cool down.  45 minute bike at high cadence (95+)
• Tuesday – 4 mile run. 1 hour pilates or yoga class at gym
• Wednesday – 1300 yard swim including warm up, 2×100 kick, 6×100 base pace, 100 IM and cool down.  bike 1 hour plus one legged spin drills
• Thursday – 5 mile run. 1 hour pilates or yoga class at gym.
• Friday – 1400 yard reverse ladder swim 500, 400, 300, 200 with goal to increase pace in later sets.  last 100 cool down.  bike 30 minutes easy
• Saturday – 2 hour bike on rolling hills
• Sunday – 6 mile easy run