Train to Win in 24 Weeks: Masters Swimming and 5K Running Events - Page 15

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 15

Day 1

Challenging Continuous Run #2

3:00 Warm up

3k Run at just above your 5k pace

3:00 Cool down

 

Day 2

Swim

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

2 x 50 moderate

1 x 100 cool down

 

Strength

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 repetitions

 

Day 3

Challenging Continuous Run #3

3:00 Warm up

7k run at just below your 5k pace

3:00 Cool down

 

Day 4

Swim

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

2 x 50 moderate

1 x 100 cool down

 

 

Interval run

Warm up = 3:00

Hard effort = 3:00

Easy effort = 1:30

Bouts = 7

Cool down

 

Day 5

Interval run

Warm up = 3:00

Hard effort = 3:00

Easy effort = 1:30

Bouts = 7

Cool down

 

Strength

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 repetitions

 

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

 

 

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