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 22 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

6 x 1:00 kick drills on the side of the pool

2 x 300 moderate

4 x 100 alternate all-out and easy

6 x 50 all-0ut

4 x 100 easy

1 x 100 cool down



Squat - 2 sets x 15 repetitions

Hamstring - 2 sets x 10 repetitions

Incline press - 2 sets x 12 repetitions

Upright row - 2 sets x 15 repetitions


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 Fartlek Run


Choose one:

Road/Trail – Jog: 20 - Sprint: 35 - Walk: 35 x 30:00/20 reps

Indoor Track – Jog 1 lap – Sprint 1 lap – Walk ½ lap x 6 rounds/15 laps

Outdoor Track – Same as week 20, but do it in less time


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.