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Everyone is welcome to join our workouts even if you are a non-member. Please visit http://groups.msn.com/CSULBTriathlonTeam for latest workout information.
Masters Swimming
Monday, Tuesday, Thursday, Friday
5:30am-7am
5:30pm-7pm
Wednesday
5:30pm-7pm
Saturday
7am - 8:30am
*Location : CSULB Pool
Monday - Thursday
6:30am - 8:00am
12pm - 1pm
7:00pm - 8:00pm
Friday
6:30am - 8:00am
12pm - 1pm
*Location : CSULB Pool
Monday
7am-8am Lap Swim at CSULB pool.
12pm-1pm Weight training at 49ers strength complex. Please be wearing the team t-shirt.
Tuesday
7am Bike workout. Meet at the parking lot next to the swimming pool.
4:30pm Track workout at CSULB track.
Wednesday
7am-8am Lap Swim at CSULB pool.
12pm-1pm Weight training at 49ers strength complex. Please be wearing the team t-shirt.
Thursday
6pm Distance run workout up to 8 miles. Meet at Runner's High store on 2nd St.
Friday
TBA
Saturday
8:00am Bike ride. Meet by the pyramid on Atherton street. 20 to 40mile ride.
Sunday
10am LSD (long slow distance run)/ Ocean swim. Details TBA.
Contact Mok <[email protected]> for details on weekend workouts.
Email me your workouts so I can put it up here.
1. This workout is geared for runners running at leat 20-25 miles a week. Run this workout ar 10 second faster than current 5k pace. Warm Up: 1-1.5 mile Workout: 800 (two laps)------>1/2 lap rest REPEAT THIS 3 More Times Cool Down: 1 mile Note: run warm up and cool down opposite ways on track
2. Run At Current 5K pace
Warm Up: 1 mile
200----1/2 lap recovery
400----1/2 lap recovery
600----1/2 lap recovery
800----1 lap recovery
600----1/2 lap recovery
400----1/2 lap recovery
200----1/2 lap recovery
Cool Down 1 mile
3. Warm Up: 1-2 miles. 400 (1 lap) @ 5k -5 sec pace. 1 lap recovery. Repeat 7 more times for a total of 8. Cool down: 1-2 miles
4. warm up; 1-2 miles. 1200 (3laps)@ 5k pace. 1 lap recovery (about the same time it took to do the 1200). Repeat 2 more time for a total of 3 and try to descend the times 1-3. Warm down: 1-2 miles
5. Warm Up 1-2 miles. 2x 1600m (4laps) @ 10k pace. recover 1 lap after each. 4x200m @ 1 mile pace. 200 recovery after each. warm down 1-2 miles
6.Warm Up 1-2 miles. 3 SETS OF THE FOLLOWING. 800 meters (2laps). 1 lap rest. 400 meters (1 lap). 1 lap rest. 800s should be ran at 5k pace. 400s should be at 1 mile pace !!!! cool down 1-2 miles
7. Warm up 1-2 miles. 10X400m. 200m recovery in between the rocovery should take THE SAME TIME as you did
your 400m in. Alternate workout 5x800M. 400m recovery w/same principle.
8. warm up 1 mile. Workout 1600, 1200, 800, 400, 1600 at 1/2 marathon pace for the rest drop 5 sec per 400m get it so each lap gets prgressively faster ONLY by 5 seconds.
9. Warm Up Workout 1600, 1200, 800, 400, 1600 @ 1/2 marathon pace subtract 5 sec/400m for each of the next distances 400m recovery in between. Cool down
10. Taper workout. 1 mile warm up. Workout : 1 mile decrease each lap by five seconds the last lap should be at about 5k pace 1 mile Increase each lap by 5 seconds Cool down.
11. warm Up 1-1.5 miles. 3 SETS OF: 800m 1 lap rest, 400M 1 lap rest. Warm down *800m at 5k pace 100m at 1 mile pace.
12. warm uo: 1mile. workout either...12x200 or 6x400 for the 200s run fast but in control if you decide to do the 400s run a strong 1 mile pace.
13. warm up. 1600, 1200, 800, 400. Run the 1600 at 1/2 marathon pace and figure out your times for each
lab...then for the next one for each of the lap they ALL should be 5 sec less than the laps for the 1600 and continue on like that.
14. Warm up 1 mile. Set 10x400m 200m recovery in between at THE SAME AMOUNT OF TIME IT TOOK YOU TO DO THE 400M (alt set) just like above but 5x800m with 400m recovery at the same time it took to do the 800m.
Swim
warm up with a 2x150yards easy
-2 x ( swim 4x100yards with 2 mins/100yards)
-2 x ( swim 4x50yards with 1 min/50yards)
cool down with 150 easy
Total distance swam: 1mile (1650yards) Adjust the time according to your needs. You should be getting about 10 - 15 seconds rest in between 100s. If 4x100s is too much, try starting with 3x100s with a longer intervals.
Bike
2 days hard 20 miles (speed work) averaging at least 19mph.
1 day easy 40 miles (distance) averaging at least 18mph.
Adjust the speed according to your needs. The mileage stated should be the minimum.
Run
1 day track workout (intervals & speed)
-Run this workout ar 10 second faster than current 5k pace.
-Warm Up: 1-1.5 mile
-Workout: 800 (two laps)------>1/2 lap rest REPEAT THIS 3 More Times
-Cool Down: 1 mile
-Note: run warm up and cool down opposite ways on track
1 day hill repeats
1 day distance (6 - 10 miles)
Listen to your body. Take a day off for recovery if you need to. Or you can do active recovery by still working out but with minimal intensity.
Long Beach Shore Aquatics Masters Swimming
Monday through Friday
5:30am-7am & 5:30pm-7pm
Saturday
7am - 8:30am
Monday
12pm - 1pm Weight training at 49ers strength complex. Please be wearing the team t-shirt.
7pm - 8pm Lap swim at CSULB pool.
Tuesday
7am Bike Ride. Call Mok 562-985-3062 for details.
5:00pm Track workout at CSULB track with Roger and Eric. Meet at track.
6pm Track workout at Millikan High School (located at Spring/Palo Verde) with Runner's High.
Wednesday
12pm - 1pm Weight training at 49ers strength complex. Please be wearing the team t-shirt.
7pm - 8pm Lap swim at CSULB pool.
Thursday
7am Bike Ride. Call Mok 562-985-3062 for details.
6pm Distance run workout up to 8 miles. Meet at Runner's High store on 2nd St.
Friday
8am - 10am KPE198B Triathlon Fitness. Meet at pool deck.
12pm - 2pm Brick workout, swim and run.
Saturday
7:30am Bike ride. Meet at the pyramid parking lot.
Sunday
LSD (long slow distance run)/ Ocean swim. Contact Mok for details.
Contact Mok <[email protected]> for details on weekend workouts.
Email me your workouts so I can put it up here.
Monday through Friday Long Beach Shore Aquatics Masters Swimming
5:30am-7am & 5:30pm-7pm
Monday
12pm - 1pm Lap swim with Eric and Scott. Meet at the CSULB pool.
1pm - 2pm Weight training at 49ers strength complex with Mok
Tuesday
7am Lap swim with Big Rick. Meet at the CSULB pool.
8am Bike Ride. Contact Mok for details.
6pm Hill run workout. Meet at Redondo and Hill Street.
Wednesday
12pm - 1pm Lap swim with Eric and Scott. Meet at the CSULB pool.
1pm - 2pm Weight training at 49ers strength complex with Mok
Thursday
7am Lap swim with Big Rick. Meet at the CSULB pool.
8am Bike Ride. Contact Mok for details.
6pm Distance run workout 8 miles. Meet at Runner's High store on 2nd St.
Friday
7am Lap swim with Big Rick. Meet at the CSULB pool.
1pm Ocean Swim. Contact Mok for details.
Saturday
7:30am (sharp) Bike ride with Velo. Meet at carpark by the Marina (2nd St & Marina Dr)
8am Long Slow Distance Run, up to 20 miles. Meet at Runners High store on 2nd St.
Sunday
8am - 10am LSD (long slow distance run). Meet at El Dorado Park, by the tennis courts at Spring and Studebaker.
Contact Mok <[email protected]> for details on weekend workouts.
Email me your workouts so I can put it up here.
Monday through Friday Long Beach Shore Aquatics Masters Swimming
5:30am-7am & 5:30pm-7pm
Monday
6:30am - 8:00am Lap Swim
12pm Weight training. Meet at 49ers strength complex Team workout
7:00pm - 8:00pm Lap Swim
Tuesday
6:30am - 8:00am Lap Swim
4:30pm - 5:15pm Track workout. Meet @ track
7:00pm - 8:00pm Lap Swim
Wednesday
6:30am - 8:00am Lap Swim
7:00pm - 8:00pm Lap Swim
Thursday
6:30am - 8:00am Lap Swim
4:30pm - 5:15pm Track workout. Meet @ track
7:00pm - 8:00pm Lap Swim
Friday
6:30am - 8:00am Lap Swim
12pm - 2pm Swim and Run. Meet @ pool. Team workout
Saturday
8am - 10am Bike 20-40 miles. Meet at the side of the Pyramid. Team workout
Sunday
LSD (long slow distance run)/ Ocean swim. Location TBA. Team workout
Contact Mok <[email protected]> for details on weekend workouts.
Email me your workouts so I can put it up here.