Week 6: Apr 20 - Apr 26
Meso 2, Week 2 of 3. Volume hits ~36 km. VO2max reps get longer. Threshold gets progressive.
Monday - Easy Run + Race-Pace Strides
- Distance: 7 km
- Pace: Z2 (recalibrated)
- Strides: 6 x 80m. Last 2 at R1 target pace (3:15-3:30/km). Full walk-back recovery.
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 |
|---|---|---|---|
| 1000m | 4 | Z5 (recalibrated) | 1:45 easy jog |
- Total quality: 4 km at VO2max
- Progression from W5: Same reps and distance but shorter recovery (1:45 vs 2:00). Increases the metabolic stress without adding volume.
- Pacing: If last week’s 1Ks felt controlled, push 5 sec/km faster on reps 3-4. Zones are fluid.
- Cool-down: 10 min easy jog
Total ~9-10 km.
Wednesday - Strength A + Swim
Strength A
Warm-up: 5 min incline walk + activation
A. Plyometrics
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Box Jumps | 3 | 5 | 90s | Try to increase height from W5. |
| Single-Leg Hop (forward) | 3 | 5 each | 90s | Stick landing 2 sec. |
B. Single-Leg Strength
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Single-Leg Leg Press | 3 | 10 each | 75s | Add 5-10 lbs from W5. |
| Leg Extension (single-leg) | 2 | 12 each | 60s | |
| Seated Calf Raise (heavy) | 4 | 10 | 60s | Slow eccentric. Soleus-biased. |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Bug w/ band | 3 | 10 each | 45s | Band around feet for resistance. |
| Pallof Press | 3 | 10 each | 45s | Step further from cable. |
| Plank Shoulder Tap | 3 | 10 each | 45s | Anti-rotation. |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| DB Lateral Raise | 2 | 12-15 | 45s | |
| DB Bicep Curl | 2 | 10-12 | 45s |
Swim
- Duration: 30-35 min
- Structure: 10 min easy warm-up, 6 x 50m at moderate effort (RPE 6-7) with 30s rest, then easy cool-down.
Thursday - KEY: Progressive Tempo
- Pre-fuel: 30-50g fast carbs 60 min before.
- Warm-up: 10 min easy jog into strides
Workout:
| Segment | Duration | Pace |
|---|---|---|
| Tempo | 15 min | Z3 (recalibrated) |
| Recovery jog | 2 min | Z1 |
| Threshold | 7 min | Z4 (recalibrated) |
- Total quality: 22 min
- Progression from W5: Longer threshold block (7 vs 6 min). If Z3 feels comfortable by min 12, push the pace down for the last 3 min.
- Cool-down: 10 min easy jog
Total ~9-10 km.
Friday - Strength B
Warm-up: 5 min incline walk + band work
A. Upper
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Weighted Pull-ups | 4 | 6-8 | 2:00 | Add 5-10 lbs. |
| Cable Face Pulls | 3 | 15 | 60s | |
| DB Incline Press | 3 | 10 | 75s | Slight increase from W5. |
B. Posterior Chain
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Hip Thrust (heavier) | 3 | 10 | 75s | Progress load. |
| Leg Curl (slow eccentric) | 3 | 6 slow | 90s | 5-sec lowering. |
| Single-Leg RDL (DB) | 3 | 8 each | 75s | Heavy DB opposite hand. |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Plank Walkout | 3 | 10 | 60s | |
| Copenhagen Plank | 2 | 30-35s each | 45s |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Tricep Pushdown | 2 | 12-15 | 45s | |
| DB Hammer Curl | 2 | 10-12 | 45s |
35-40 min.
Saturday - Long Run
- Distance: 12 km
- Pace: Z2 (recalibrated). All easy.
- Cool-down: 5 min walk + foam roll
Sunday - Easy Swim or Easy Run
- Option A: 30 min easy swim
- Option B: 4 km easy run (Z2)
Week 6 Totals
| Volume | |
|---|---|
| Running | ~36 km |
| Strength | 2 sessions |
| Swim | 2 sessions |