6 Day Training Week

I’ve had questions about how my 6-day training week looks like, especially since the day off is Sunday, which is typically people’s long run days. Since switching coaches my schedule has changed so I will talk about how my schedule use to look and how it looks now. A quick summery would be I used to do my long run on Monday and long ride Saturday and now I do my long run Wednesday and long ride on Saturday.

Like my coach said we don't try to fit a 7 day training schedule into 6. My coach in college was national coach of the year a couple times and was asked once what made BYU cross-country such a great team. He replied without hesitation, "We take Sundays off." Having one day off a week, whatever that day may be for you, is important to physically, mentally, and emotionally rejuvenate from training. David Tilbury-Davis has said it's an important to give time to your support team since they are the ones that sacrifice on the other days of the week.

Old schedule: These are examples of workouts that I would do. Obviously it was not exactly like this.

Monday (long run day)

• Long run (13-20miles) Z2 negative split
• Easy swim- continuous 1 hr

Tuesday

• Hard bike ride (2hrs) Warm up, 20 min Z3, long hills Z4 2-3 min recovery between, 15 min Z3, cool down
• Hard swim- warm up, 20X50, cool down

Wednesday

• Hard Swim- Warm up, 6X500 at IM goal pace, cool down
• Run- 1.5hr hilly run working the up hills

Thursday

• Hard Bike-1 hr warm up, 10X6 min efforts high Z3/low Z4, 2 min recovery between, 30 min cool down

Friday

• Run- Devils ladder-400,800,1200,1600,1200,800,400
• Swim- 45 minute recovery swim

Saturday

• Long ride- 100 mile bike IM pace efforts throughout (practice nutrition)
• Swim- Warm up, 20 min IM pace, 10 min easy, 10 min half IM pace, 10 min easy

Sunday

• FAMILY TIME!
• Church!

New coach schedule:

Monday

• Hard Swim (1 hr)
• Tempo Run (1hr)
• Core

Tuesday

• Hard bike (1.5hrs)
• Swim medium (1hr)
• Weight Training with Eric Oliver

Wednesday (Long run day)

• Two runs or just one long run (2-2.5hrs)
• Easy Swim(30min)
• Yoga

Thursday

• Hard swim (1 hr)
• Easy bike (1.5 hrs)
• Hard run (1 hr)
• Weights

Friday

• Hard bike (1.5hr)
• Hard swim (1hr)
• Endurance Run (1hr)

Saturday (Long ride day)

• Easy Swim (30min)
• Long Bike (3-5hrs)
• Short run (30min)
• Yoga

Sunday

• FAMILY TIME!
• Church!