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.




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.


Click here to download the complete 24-week program.

Week 1, Day 1


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.


Continuous run option #1:

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




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


Click here to download the complete 24-week program.