This cycle 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. Please note that days one through seven on the training template do not necessarily correspond to days one through five of the workout listing. This is because some may have to vary the schedule slightly. Rest days are not included in the workouts listing.

 

 

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It is important to record your workout data from session to 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.

 

For assistance with this or any Breaking Muscle workout program, click here to visit our training forum.

 

Week 1

Day 1

Continuous Run and Strength Training Day

 

Run:

 

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

 

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

 

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions. 

 

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

 

Continuous run option #1:

  • 3:00 warm up
  • 18:00 work
  • 3:00 cool down

 

Strength:

 

These are very simple and brief workouts that address total body strength provided you work hard. 

 

Chest press - 2 sets x 15 repetitions

Leg press - 2 sets x 20 repetitions

Wide grip pulldown - 2 sets x 15 repetitions

Overhead press - 2 sets of 12 repetitions

 

Day 2

Swim and Interval or Fartlek Run Day

 

Swim:

 

All distances in meters.

 

Technique - depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

 

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

 

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)

Easy = low-effort swim (just get from point A to B)

 

Swimming option #1:

  • 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

 

Interval or Fartlek run:

 

Interval training can accomplished via track running, agility drills, shuttle runs, rowing, stair-climbing, elliptical machines, etc.

 

The goal is to go all-out (hard effort), back off (easy effort), and repeat for the prescribed number of repetitions (bouts).

 

Intervals option #1:

  • Warm up = 3:00

  • Hard effort = 1:00

  • Easy effort = :30

  • Bouts = 15

  • Cool down

(approximately a 25:00 session)

 

Fartlek runs are composed of varied speeds: jogging, striding, sprinting, and walking. They can be performed on the road, a trail, an indoor track, or an outdoor track.

 

Fartlek run option #1 (choose one):

 

Road/Trail – Jog: 30 seonds - Sprint: 10 seconds - Walk: 20 seconds x 20:00/20 repetition

Indoor Track – Jog 1 lap – Sprint ½ lap – Walk ½ lap x 8 rounds/16 laps.

Outdoor Track – Jog ½ lap – Sprint ½ lap – Walk ½ lap x 5 rounds/7.5 laps.

 

Day 3

Continuous Run Day

 

Run:

 

Continuous work, as the name implies, is steady-state exercise with no rest breaks. These workouts can be done anywhere (running on the road, trail, track, field) or on an exercise device (treadmill, elliptical, stairclimber, rower).

 

Unlike most continuous runs, which are performed at a relatively low intensity, these will require you to up the intensity. The goal is to work as hard as you can without resting.

 

Ideally, your heart rate should remain at least 70% of maximum and just below the lactate threshold (the point where you can train the hardest but without the muscles becoming too acidic). Continuous workouts are no longer than 40 minutes, so make sure you get the most out of these relatively brief sessions. 

 

Each workout includes a 3:00 warm up, designated work time, and 3:00 cool down.

 

Continuous run option #1:

  • 3:00 warm up
  • 18:00 work
  • 3:00 cool down

 

Day 4

Swim and Strength Training Day

 

Swim:

 

All distances in meters.

 

Technique - depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

 

The rest time between sets and bouts should be enough to allow you to perform the next
bout with effort.

 

All-out = all you can give
Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

 

Swimming option #1:

  • 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

 

Strength training:

 

Strength training workout #1:

 

Chest press - 2 sets x 15 repetitions

Leg press - 2 sets x 20 repetitions

Wide grip pulldown - 2 sets x 15 repetitions

Overhead press - 2 sets of 12 repetitions

 

Day 5

Swim and Your Choice?

 

Swim:

 

All distances in meters.

 

Technique - depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.

 

The rest time between sets and bouts should be enough to allow you to perform the next

bout with effort.

 

All-out = all you can give

Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)

 

Swimming option #1:

  • 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

 

Your choice:

 

Choose any workout from the week and repeat it today.

 

Click on the number below that corresponds to the week of training you're in.

 

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