Weeks 9–11 (Speed and Power)
Swim a mile without stopping – you should be feeling comfortable enough in the water now to do this. Reed suggests tinkering with your equipment during these weeks to see if there's anything you can do to go faster. He cuts his wetsuit off just below the knees. That way, it's easier to slip over his legs when he's wearing a bulky timing chip around his ankle, just like the one you'll wear.
Mon., Wed., Fri: 1,600 yds, in intervals, at moderate intensity.
Mon., Wed., Fri.: 1,700 yds, in intervals, at moderate intensity.
Mon., Wed., Fri.: 1,800 yds, in intervals, at moderate intensity.
Go mountain biking or hop on a stationary bike while watching a movie if you're bored with your road rides. As long as you log four hours in the saddle each week (bike commuting counts, too), it doesn't matter how you do it. "Stationary bikes are good for high-intensity intervals to develop speed since you don't have to worry about stoplights or cars," says DeNino. By now you should be able to ride 25 miles in less than 90 minutes.
One hour at moderate intensity; three-speed intervals.
Two hours at low intensity.
Get a massage – at this point in your training, you'll need one. A recent study from the Ohio State University found that massage helps to reduce swelling and speed recovery more thoroughly than rest alone.
Sat.: 40 mins at low intensity (right after bike). Sun.: An hour at moderate intensity; 12 striders.
Wed.: 45 mins at low intensity. Sun.: 60 mins at moderate intensity; 12 striders.