Cycle 9 of the Mature Athlete Workouts is a 24-week fitness program with two foci: weeks 1-12 focus on winning a Master's swimming competition while weeks 13-24 focus on winning a 5k run event.



There are 5 training days and 2 rest days per week, per the training template.


Read to the end for important instructions and information.

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Week 19 Day 1

Challenging Continuous Run #1


3:00 Warm up

5k Run

3:00 Cool down


Day 2

Swim and Strength Training



300 warm up
3 x 100 - alternate all-out, moderate, and easy
2 x 50 - all-out
2 x 200 - moderate
4 x 100 - alternate easy and all-out
1 x 300 all-out

1 x 200 moderate

1 x 100 cool down



Overhead press - 2 sets x 15 repetitions

Dead lift - 2 sets x 15 repetitions

Low row - 2 sets x 12 repetitions

Bar or bench dip - 2 sets of maximum repetition


Day 3



Day 4

Challenging Continuous Run #2


3:00 Warm up

3k Run at just above your 5k pace

3:00 Cool down


Day 5

Repeat Day 2 Swim Plus Interval Run


Warm up = 2:00

Hard effort = 0:45

Easy effort = 0:25

Bouts = 15

Cool down


Day 6



Day 7

Repeat Day 5 Run and Day 2 Strength



Note: the days of the week are not important, and are provided here as a guideline. The important part is the weekly work/rest schedule: W/W/R/W/W/R/W.



It is important to record your workout data from each session. The amount of resistance used, number of repetitions achieved, workout completion time, and any other pertinent information should be documented to assure you are progressing.


Be sure to warm up and cool down properly for each training session.


Be sure you are working within your abilities. Injuries are possible and can spoil your entire training plan. Keep joint safety and reasonable training volume in mind.