WORKOUT #003 – GYM & RUN

Posted on Jul 13, 2020 by pat

Workout Overview

This 3rd workout follows on from the 1st & 2nd workouts where all 3 parts are from an article I wrote for 220 magazine showing some specific gym exercises which will help improve your strength in the 3 different triathlon disciplines – swim, bike and run.

The following gym workout is designed to build strength across your frame so you’re able to better use your core and upper body to control your bike during long rides and your legs to push harder during every pedal stroke. The bike turbo session in the cardio section focuses on developing your ability to work at a higher cadence (rpm) and intensity through a series of short intervals.

If your not a triathlete you can still use this 3 workout program to develop overall athletic fitness.

Workout Exercises

A1 – Diagonal Lunge

1. Stand with your feet shoulder-width apart and hands on your hips.

2. Take a big diagonal step – about 45 ̊ to your right side – with one leg so your back knee brushes the floor as you sink down into a lunge.

3. Push off your front foot to return to the start position. Make sure you keep a nice straight back during the movement by keeping your chest and shoulders up.

4. Then take a big diagonal step – about 45 ̊ to your left side. Alternate between left and right so you do 10 repetitions on both sides for 2-3 sets.

A2 – Single-Leg Deadlift

1. Stand with your feet close together and start to balance on one leg. Placing your arms slightly out in front of you will help with balancing or even holding a light dumbbell gripped with both hands.

2. Keeping that supporting knee slightly bent, perform a stiff legged deadlift by bending at the hip and extending your free leg behind you for balance.

3. Continue lowering until you are parallel to the ground, and then return to the upright position.

4. Repeat this movement in a slow controlled manner for 6-10 repetitions on both legs. You can increase the difficulty by holding a heavier weight.

A3 – Core Plank

1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.

2. Keep your body straight at all times, and hold this position as long as possible – usually between 45-60 seconds is a good start.

3. To increase difficulty, an arm or leg can be raised.

4. Try to improve the length of time you can hold the plank each week by 5-10 seconds longer. Repeat the 45-60+ second holds for 2-3 sets.

B1 – Dumbbell Squat Jump

1. Position your feet slightly wider-than-shoulder-width stance with your toes slightly pointed out and knees slightly bent. Grasp a dumbbell in each hand and let your arms hang down by your sides. Keep your neck neutral and maintain a straight back, then you are ready.

2. Lower into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor.

3. Once you reach your bottom position, powerfully push through your heels to jump upwards.

4. Land on the balls of your feet, then you’ve completed one repetition. Repeat 10 times for 2-3 sets.

B2 – Resistance Band Clams

1. Start by placing a resistance band just above your knees around your lower quads then lie-down on your side on the ground. Support your head on your left arm.

2. Flex the hips to 45 degrees and the knees to approximately 90 degrees, with your right leg directly on top of your left to attain your starting position.

3. Start the exercise by abducting your right leg, pushing your knee away from the midline of your body. Maintain contact between your feet throughout the movement.

4. Pause at the top and then return to the starting position. Repeat for 10-15 reps both sides for 2-3 sets.

B3 – Swiss Ball Forward Roll-Out

1. Start by kneeling on a mat with the palm of your hands on the stability ball with a straight back and head in line with your spine.

2. Brace your core muscles then slowly start pushing the ball forward whilst keeping a straight line from your knees, through your hips to your shoulders.

3. Roll the ball forward without letting your back ‘collapse’ whilst your arms remain straight.

4. Push yourself up by using your core muscles and not breaking the knee-hip-shoulder alignment. Repeat 10 time for 2-3 sets.

Workout Cardio

TREADMILL INTERVAL SESSION

Whether you’re doing a 5km sprint run leg or an Olympic- distance 10K, this indoor running session will help build speed and endurance to complete either at a decent pace…

PRE-SESSION
>First run a 5km time trial to find your average km/hr speed, which you will use as your Running Threshold Pace (RTP) during the following session.

WARM-UP
>Build up from 55{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72}-75{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} of your RTP over 10mins.

>4 x 400m, 100m walking recovery. In the first interval run @85{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} of your RTP, increasing your pace by 5{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} over each interval so you’re running at your RTP or 5km pace in the last one.

MAIN SESSION*
>4 x 800m, 200m recovery walk. Do the first interval @90{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} of your RTP, increasing your pace by 5{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} in each interval so that you’re running @105{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} of your 5km speed in the last one.

>4 x 400m, 100m easy recovery walk. Do the first interval @100{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} of your RTP, increasing your pace by 5{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} in each interval so that you’re running @115{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} of your 5km speed in the last one.

COOL-DOWN
>5mins @55{9a02f3d6925cd92d9de7bcd3fad7ef1495d1a3d432b85b4c87452bdad4a9ff72} of your RTP for 5mins

*Keep track of your interval speed during each of your intervals – you can record your scores on your phone during your recovery periods – and try to beat them each time you do the session.

Download files

Click on the image or here to download the full 220 Triathlon Magazine article

Click on the image or here to download Training Peaks FIT File for the Run Session

WORKOUT #006 – RUN DRILLS

Read More