Week 3: Mar 30 - Apr 5
Meso 1, Week 3. Peak week. Volume hits 30 km. First swim. VO2max work gets harder.
Monday - Easy Run + Strides
- Distance: 7 km
- Pace: Z2 (5:30-6:00/km)
- Strides: 6 x 80m. Make these fast — approaching race turnover.
Tuesday - KEY: VO2max Intervals (Progression)
- Pre-fuel: 30-50g fast carbs 60 min before.
- Warm-up: 10 min easy jog into 4 x strides
Workout:
| Interval | Reps | Pace | Recovery |
|---|---|---|---|
| 800m | 4 | Z5 (4:00-4:20/km) | 2:00 easy jog |
- Total quality: 3.2 km at VO2max
- Progression from W2: Longer reps (800 vs 600), tighter pace range. Each 800m in ~3:12-3:28.
- HR: 185-192 expected. This should hurt in a productive way.
- Cool-down: 10 min easy jog
Total ~8-9 km. If 4:20 felt easy last week, push toward 4:05 this week. The zones are a floor to push through, not a ceiling to hide under.
Wednesday - Strength A + Swim
Strength A
Warm-up: 5 min incline walk + leg swings + glute activation
A. Plyometrics
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Box Jumps (step down) | 3 | 5 | 90s | Try slightly higher box. |
| Bounding | 3 | 8 each | 90s | More reps. Cover more ground. |
B. Single-Leg Strength
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Single-Leg Leg Press | 3 | 10 each | 75s | Add 5-10 lbs from W2. |
| Leg Extension (single-leg) | 2 | 12 each | 60s | |
| SL Calf Raise (weighted) | 3 | 12 each | 60s | 3-sec eccentric. Heavier DB. |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Bug (breathing) | 3 | 10 each | 45s | |
| Pallof Press | 3 | 10 each | 45s | Step further from cable. |
| Side Plank | 2 | 40s each | 30s |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| DB Lateral Raise | 2 | 12-15 | 45s | |
| DB Bicep Curl | 2 | 10-12 | 45s |
First Swim Session
- Duration: 25-30 min
- Structure: Easy freestyle laps. Get in the water, remember how to swim.
- Purpose: Re-establish comfort. Don’t try to go fast. Just move.
Thursday - KEY: Tempo + Threshold Push
- Pre-fuel: 30-50g fast carbs 60 min before.
- Warm-up: 10 min easy jog into strides
Workout:
| Segment | Duration | Pace |
|---|---|---|
| Tempo | 12 min | Z3 (5:00-5:20/km) |
| Recovery jog | 2 min | Z1 |
| Threshold | 5 min | Z4 (4:30-4:50/km) |
- Total quality: 17 min
- Progression from W2: Added 5 min of Z4 threshold work after the tempo block. This is the first time touching Z4.
- Breathing: 2:2 through tempo. May need focused effort to hold through Z4.
- Cool-down: 10 min easy jog
Total ~9 km. The Z4 block should feel hard. If 4:50 feels like death, that’s fine — it’s the first exposure. If it feels merely hard, push toward 4:35 and note the HR.
Friday - Strength B
Warm-up: 5 min incline walk + band work
A. Upper
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Pull-ups | 4 | AMRAP | 90s | Try to beat W2 count. |
| Cable Face Pulls | 3 | 15 | 60s | |
| DB Incline Press | 3 | 10 | 75s | Small weight increase. |
B. Posterior Chain
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Hip Thrust | 3 | 10 | 75s | Progress load. |
| Leg Curl (SLOW eccentric) | 3 | 6 slow | 90s | One more rep. 4-5 sec lowering. |
| DB Romanian Deadlift | 3 | 12 | 60s | Slight weight increase. |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Plank Walkout | 3 | 10 | 60s | |
| Copenhagen Plank | 2 | 30s each | 45s |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Tricep Pushdown | 2 | 12-15 | 45s | |
| DB Hammer Curl | 2 | 10-12 | 45s |
Saturday - Long Run
- Distance: 10 km
- Pace: Z2 (5:30-6:00/km). All easy.
- Cool-down: 5 min walk + foam roll
First double-digit run. With my background this should be fine. If not, the deconditioning is deeper than expected.
Sunday - Easy Run
- Distance: 4 km
- Pace: Z2. Recovery.
Week 3 Totals
| Volume | |
|---|---|
| Running | ~30 km |
| Strength | 2 sessions |
| Swim | 1 session |
Peak week of Meso 1. Deload next week. Then the real work begins.