Get Faster Intermediate Week 6 - modify for weekend B priority duathlon

[Deleted User]

Hi CoachP,

Could you please help modify my Get Faster Intermediate Week 6 to get me ready for a duathlon this weekend?

The race is this Sunday May 5: 9 km trail run, 30 km bike, 4 km run. http://www.wakefieldrun.com/race-events.html 600 feet of climbing on the bike course, nothing crazy.This is sort of short notice, but the race just looks too good to turn down. I am making this a B priority race.

This is what my GF basic training week looks like right now:

Mon - strength/weights

Tues - shorter threshold run

Wed - threshold/VO2 bike, skill/hill run

Thurs - the long threshold run

Fri - strength/weights

Sat - the long threshold/V02 bike

Sun - threshold/V02 bike, skill/hill run

Thanks for the help!

Coach Patrick

Brent, I assume that (A) you did today's strength and (B) that by a B race you mean no serious taper, etc. So, I say that you do Tues as planned. Wed is a solid brick (not a hill run) and if you can run 20' @ z2, then bike, then follow up with 20' at Z3/Z4 even better. Thursday is a 45' skill run with 6 x 90" at 5k effort (each with 90" rest) towards the end. Friday is a trainer ride of 75' with 15' warm up, then 20' steady in z2 (play with cadence changes here, etc), then 20' steady in z3, then 5' @ FTP...then cool down. Saturday is off..and sunday rip it!!!