Week 9: May 11 - May 17
Meso 3 (Speed Development), Week 1 of 3. All paces recalibrated from W8 TT. Race-pace 400s introduced. Volume ~40 km.
The aerobic engine is bigger now. Meso 2 built the threshold. Meso 3 pushes the ceiling higher with longer tempo blocks, faster VO2max reps, and race-pace exposure at 400m.
Monday - Easy Run + Race-Pace Strides
- Distance: 7 km
- Pace: Z2 (recalibrated)
- Strides: 6 x 80m. Last 3 at R1 target pace (3:15-3:30/km).
Tuesday - KEY: VO2max + Race-Pace
- 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 | 3 | Z5 (recalibrated) | 2:00 easy jog |
| 400m | 3 | R1 pace (3:15-3:30/km) | 2:00 easy jog |
- Total quality: 3 km at VO2max + 1.2 km at race pace
- Purpose: The 1Ks build aerobic power. The 400s teach the legs race turnover at a longer distance than strides. These should feel fast but not desperate.
- Cool-down: 10 min easy jog
Total ~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 | Maintain or increase height from W7. |
| Bounding | 3 | 8 each | 90s |
B. Single-Leg Strength
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Single-Leg Leg Press | 3 | 10 each | 75s | Reestablish post-deload. Same weight as W7 peak. |
| Leg Extension | 2 | 12 each | 60s | |
| SL Calf Raise (weighted) | 3 | 12 each | 60s | 3-sec eccentric. |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Bug (band) | 3 | 10 each | 45s | |
| Pallof Press | 3 | 10 each | 45s | |
| Side Plank | 2 | 45s each | 30s |
D. Accessories
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| DB Lateral Raise | 2 | 12-15 | 45s | |
| DB Bicep Curl | 2 | 10-12 | 45s |
Swim
- Duration: 35 min
- Structure: 10 min easy, 6 x 75m moderate (RPE 7) with 30s rest, easy cool-down.
Thursday - KEY: Sustained Tempo
- Pre-fuel: 30-50g fast carbs 60 min before.
- Warm-up: 10 min easy jog into strides
Workout:
| Segment | Duration | Pace |
|---|---|---|
| Tempo | 22 min continuous | Z3 (recalibrated) |
- Total quality: 22 min. No break. 2:2 cadence. If the pace feels comfortable by min 18, push it down for the last 4 min.
- Cool-down: 10 min easy jog
Total ~10 km.
Friday - Strength B
A. Upper
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Weighted Pull-ups | 4 | 6-8 | 2:00 | |
| Cable Face Pulls | 3 | 15 | 60s | |
| DB Incline Press | 3 | 10 | 75s |
B. Posterior Chain
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Hip Thrust | 3 | 10 | 75s | |
| Leg Curl (slow eccentric) | 3 | 6 slow | 90s | |
| SL RDL | 3 | 8 each | 75s |
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 |
Saturday - Long Run
- Distance: 13 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: 5 km easy run
Week 9 Totals
| Volume | |
|---|---|
| Running | ~40 km |
| Strength | 2 sessions |
| Swim | 2 sessions |