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


Read to the end for a detailed description of each day and workout along with other important instructions and information.


Post your workout results, questions, and comments to the Breaking Muscle forum.


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Week 11 Training

Day 1

Continuous run option #5:

  • 3:00 warm up
  • 20:00 work
  • 3:00 cool down



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

Swimming option #5:

  • 300 warm up
  • 1 x 800 - moderate
  • 4 x 200 - moderate
  • 2 x 100 - alternate easy and all-out
  • 3 x 200 alternate easy, all-out, and moderate
  • 4 x 50 alternate moderate and all-out
  • 1 x 100 cool down


Running Intervals option #5:

  • Warm up = 3:00
  • Hard effort = 1:30
  • Easy effort = 1:00
  • Bouts = 13
  • Cool down

(approximately a 35:00 session)


Fartlek run option #5 (choose one):


Road/Trail – Jog: 20 seonds - Sprint: 35 seconds - Walk: 35 seconds x 30:00/16 repetitions

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

Outdoor Track – Jog ½ lap – Sprint ½ lap – Walk ½ lap x 5 rounds/7.5 laps (same as last week, but faster)


Day 3

Repeat day 1 run only


Day 4 - REST


Day 5

Repeat day 2 swim and day 1 strength


Day 6

Repeat day 2 swim and any other workout you did this week, either endurance or strength


Day 7 - REST


The days explained in detail:



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/W/R/W/W/R.


Day 1 (Monday)


Continuous Run and Strength Training Day



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.



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


Day 2 (Tuesday)


Swim and Interval or Fartlek Run Day



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)


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).


Day 3 (Wednesday) - REST


Day 4 (Thursday)


Continuous Run Day

Repeat just the run from day one this week.


Day 5 (Friday)


Swim and Strength Training Day

Repeat the swim from day 2 and the strength workout from day 1.


Day 6 (Saturday)


Repeat day 5 swim and repeat any other strength or endurance workout you did this week.


Day 7 (Sunday) - REST


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.


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.