Week 14: Jun 15 - Jun 21
Meso 4, Week 2 of 3. Brick session and first race simulation. Volume ~40 km.
Monday - Easy Run + Strides
- Distance: 7 km
- Pace: Z2 (recalibrated)
- Strides: 6 x 80m at race turnover
Tuesday - KEY: Brick Session (Run-Swim-Run)
The aquathlon transition is the hardest part. Going from running to swimming and back to running with fatigued legs and a flooded cardiovascular system. This session practices that.
- Pre-fuel: 30-50g fast carbs 60 min before.
- Warm-up: 10 min easy jog into strides
Workout:
| Segment | Distance/Duration | Pace/Effort |
|---|---|---|
| R1 simulation | 2 km | Z4-Z5 (recalibrated). Hard. |
| Transition | Quick change to swim gear | Practice fast transition |
| Swim | 500m | Moderate-hard (RPE 7-8) |
| Transition | Quick change to run gear | |
| R2 simulation | 1.5 km | Z4 (recalibrated). Steady. |
- Purpose: Feel the transitions. Learn what it’s like to run after swimming. The R2 simulation will feel harder than the pace suggests because the legs are loaded from R1 + swim.
- Cool-down: 10 min easy jog + stretching
Not about hitting perfect paces. About experiencing the race sequence and learning how the body responds to each transition. Record how the R2 legs felt.
Wednesday - Strength A (Maintained) + Swim
A. Plyometrics
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Box Jumps | 3 | 4 | 90s | Maintain. |
| Bounding | 3 | 6 each | 90s |
B. Single-Leg Strength
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Single-Leg Leg Press | 3 | 8 each | 75s | Maintain W11 weight. |
| Leg Extension | 2 | 10 each | 60s | |
| SL Calf Raise | 3 | 10 each | 60s |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Dead Bug (band) | 3 | 10 each | 45s | |
| Pallof Press | 3 | 10 each | 45s | |
| 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 |
Swim (separate from brick, easy)
- Duration: 30 min easy freestyle. Don’t push it after Tuesday’s brick.
Thursday - KEY: Race-Pace + Threshold
- Pre-fuel: 30-50g fast carbs 60 min before.
- Warm-up: 10 min easy jog into strides
Workout:
| Interval | Reps | Pace | Recovery |
|---|---|---|---|
| 600m | 4 | R1 target (3:15-3:30/km) | 2:00 easy jog |
| Then: 5 min | 1 | Z4 (recalibrated) | — |
- Total quality: 2.4 km race pace + 5 min threshold
- Purpose: Race-pace reps followed immediately by threshold work. Simulates the fatigue pattern of R1 > swim > R2.
- Cool-down: 10 min easy jog
Total ~9 km.
Friday - Strength B (Reduced)
A. Upper
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Pull-ups (BW) | 3 | AMRAP | 90s | |
| Cable Face Pulls | 2 | 15 | 60s | |
| DB Incline Press | 2 | 10 | 75s |
B. Posterior Chain
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Hip Thrust | 2 | 10 | 75s | |
| Leg Curl (slow eccentric) | 3 | 6 slow | 90s | Keep hamstring work. |
| SL RDL | 2 | 8 each | 75s |
C. Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Plank Walkout | 2 | 10 | 60s | |
| Copenhagen Plank | 2 | 30s each | 45s |
30 min.
Saturday - Long Run
- Distance: 10 km
- Pace: Z2 (recalibrated). All easy.
- Cool-down: 5 min walk + foam roll
Slightly shorter than peak weeks. Volume is pulling back to prioritize quality.
Sunday - Easy Swim or Rest
- 30 min easy swim or full rest.
Week 14 Totals
| Volume | |
|---|---|
| Running | ~40 km |
| Strength | 2 sessions (reduced B) |
| Swim | 2 sessions (including brick swim) |
After the brick session, pay attention to recovery. If still feeling it on Thursday, race-prep intensity may need to be dialed back for W15.