Train to Win in 24 Weeks: Masters Swimming and 5K Running Events - Page 14

Tom Kelso

Contributor - Strength and Conditioning

St. Louis, Illinois, United States

Strength and Conditioning

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.

 

Train to Win in 24 Weeks: Masters Swimming and 5K Running Events - Workouts, mature athlete, Elite Programming, Elite Workout Programs, Mature Athlete Cycle 9

 

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.

 

 

Week 14

Day 1

Challenging Continuous Run #3

3:00 Warm up

7k Run at just below your 5k pace

3:00 Cool down

 

Day 2

Swim

300 Warm up

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

2 x 200 moderate

2 x 100 all-out

2 x 50 all-0ut

3 x 100 easy

3 x 50 all-out

1 x 100 cool down

 

Strength

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

Challenging Continuous Run #1

3:00 Warm up

5k Run

3:00 Cool down

 

Day 4

Swim

300 Warm up

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

2 x 200 moderate

2 x 100 all-out

2 x 50 all-0ut

3 x 100 easy

3 x 50 all-out

 

 

1 x 100 cool down

 

Choose one:

Road/Trail – Jog: 30 - Sprint: 10 - Walk: 20 x 20:00/20 reps

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 5

Strength

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

 

Fartlek run

Choose one:

Road/Trail – Jog: 30 - Sprint: 10 - Walk: 20 x 20:00/20 reps

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

 

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

 

 

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