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* IGNITE SwimRun Minnesota

* IGNITE SwimRun Minnesota

$39.95$69.95

Welcome to the Peaks Coaching Group IGNITE SwimRun Plans–explicitly built for the IGNITE SwimRun Minnesota event.  Please see that there are Beginner, Intermediate and Advanced Plans for both the Long Course and Short Course Events.  These plans assume you have already performed a base build.  During the training blocks, you will focus on critical elements of SwimRun such as transitioning from the swim to the run and back to the swim, swimming with paddles, swim and run speed work, and SwimRun specific resistance training.  No matter your experience level, these plans will make you ready for the IGNITE Minnesota SwimRun long course event, and you will have fun training!

This entire program is written by Dr. Chris Myers who has a Ph.D. in Exercise Physiology, specializing in endurance physiology, and a background in sports nutrition. He is a Master Coach with Peaks, USAC Level 1 Coach, USA Swimming Level 4, USAT Level 2, and IMU Certified coach. If you have any questions, comments, or need clarification, feel free to email him at cmyers@peakscoachinggroup.com.

Discover the benefits of a Peaks Coaching Group Training Plan
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Exclusive Membership to our private PCG Training Plan Facebook Group…
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities…

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Description

IGNITE SwimRun Minnesota 8 Weeks Short Course Beginner

Over the 8-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build block – 3 weeks
3. Recovery Week – 1 week
4. Peak block – 2 weeks
5. Taper week – 1 week

The average training time will be 7-9 hrs/week with longer training sessions occurring on the weekends.


IGNITE SwimRun Minnesota 8 Weeks Short Course Intermediate

Over the 8-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build block – 3 weeks
3. Recovery Week – 1 week
4. Peak block – 2 weeks
5. Taper week – 1 week

The average training time will be 10-12 hrs/week with longer training sessions occurring on the weekends.


IGNITE SwimRun Minnesota 8 Weeks Short Course Advanced

Over the 8-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build block – 3 weeks
3. Recovery Week – 1 week
4. Peak block – 2 weeks
5. Taper week – 1 week

The average training time will be 10-12 hrs/week with longer training sessions occurring on the weekends.


IGNITE SwimRun Minnesota 12 Weeks Short Course Beginner

Over the 12-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build Block 1 – 3 weeks
3. Recovery Week – 1 week
4. Build Block 2 – 3 weeks
5. Recovery Week – 1 week
6. Peak Block – 2 weeks
7. Taper Week – 1 week

The average training time will be 7-9 hrs/week with longer training sessions occurring on the weekends.


IGNITE SwimRun Minnesota 12 Weeks Short Course Intermediate

Over the 12-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build Block 1 – 3 weeks
3. Recovery Week – 1 week
4. Build Block 2 – 3 weeks
5. Recovery Week – 1 week
6. Peak Block – 2 weeks
7. Taper Week – 1 week

The average training time will be 8-10 hrs/week with longer training sessions occurring on the weekends.


IGNITE SwimRun Minnesota 12 Weeks Short Course Advanced

Over the 12-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build Block 1 – 3 weeks
3. Recovery Week – 1 week
4. Build Block 2 – 3 weeks
5. Recovery Week – 1 week
6. Peak Block – 2 weeks
7. Taper Week – 1 week

The average training time will be 10-12 hrs/week with longer training sessions occurring on the weekends.


IGNITE SwimRun Minnesota 8 Weeks Long Course Beginner

Over the 8-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build block – 3 weeks
3. Recovery Week – 1 week
4. Peak block – 2 weeks
5. Taper week – 1 week

The average training time will be 7-9 hrs/week with longer training sessions occurring on the weekends.


IGNITE SwimRun Minnesota 8 Weeks Long Course Intermediate

Over the 8-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build block – 3 weeks
3. Recovery Week – 1 week
4. Peak block – 2 weeks
5. Taper week – 1 week

The average training time will be 10-12 hrs/week with longer training sessions occurring on the weekends.


IGNITE SwimRun Minnesota 8 Weeks Long Course Advanced

Over the 8-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build block – 3 weeks
3. Recovery Week – 1 week
4. Peak block – 2 weeks
5. Taper week – 1 week

The average training time will be 11-13 hrs/week with longer training sessions occurring on the weekends.


IGNITE SwimRun Minnesota 12 Weeks Long Course Beginner

Over the 12-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build Block 1 – 3 weeks
3. Recovery Week – 1 week
4. Build Block 2 – 3 weeks
5. Recovery Week – 1 week
6. Peak Block – 2 weeks
7. Taper Week – 1 week

The average training time will be 6-8 hrs/week with longer training sessions occurring on the weekends.


IGNITE SwimRun Minnesota 12 Weeks Long Course Intermediate

Over the 12-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build Block 1 – 3 weeks
3. Recovery Week – 1 week
4. Build Block 2 – 3 weeks
5. Recovery Week – 1 week
6. Peak Block – 2 weeks
7. Taper Week – 1 week

The average training time will be 8-10 hrs/week with longer training sessions occurring on the weekends.


IGNITE SwimRun Minnesota 12 Weeks Long Course Advanced

Over the 12-weeks, your program will prepare you for the event with the following structure:

1. Test Week – 1 week
2. Build Block 1 – 3 weeks
3. Recovery Week – 1 week
4. Build Block 2 – 3 weeks
5. Recovery Week – 1 week
6. Peak Block – 2 weeks
7. Taper Week – 1 week

The average training time will be 10-12  hrs/week with longer training sessions occurring on the weekends.


Minnesota Long Course Plans:

Sample Week:

  1. Monday – Rest Day
  2. Tuesday –
    1. Swim: 8x75m Kick, 6x150m Stroke Change, & 16x25m Fast
    2. Run: 5km Endurance Run
  3. Wednesday
    1. Resistance Training
    2. Run: Long Hills
  4. Thursday
    1. Swim: 20x50m Build, 3×300 pulls
  5. Friday
    1. Swim: 1000m Active Recovery
  6. Saturday
    1. Brick Day: Swim Run Brick #2
  7. Sunday
    1. Swim Resistance Band Routine #2
    2. Long Run: 5x8min Race pace intervals

Minnesota Short Course Plans

Sample Week:

  1. Monday: Rest Day
  2. Tuesday:
    1. Swim: Middle Distance (200s and 1000) Intervals and Speed
    2. Run: 6km Tempo Run
  3. Wednesday:
    1. Resistance Training
    2. Run: Hills, Hills, Hills, and speed!
  4. Thursday
    1. Swim: 16x75m Kick and Pulls & 500m for Time
  5. Friday
    1. Active Recovery Jog: 40 min at Z1
  6. Saturday
    1. Brick Day: SwimRun Brick #4
  7. Sunday
    1. Swimming Resistance Band Routine #1
    2. Long run: 7 miles Endurance

Sample Workout Description:

Run:

WU:
Perform 5 mins of dynamic warm up:
1. Leg swings – 10-20 per leg
2. Marches- 10-15 per leg
3. Leg side swings – 10-20 per leg

Build WU pace from ACTIVE RECOVERY (Power Z1, HR Z1, Pace Z1, RPE 1) to ENDURANCE (Power Z2, HR Z2, Pace Z2, RPE 2-3) for 10 min. Then perform 4x10s strides.

MS: Run 10 km at your marathon pace/Upper ENDURANCE (Power Z2, HR Z2, Pace Z2, RPE 2-3) or better pace.

CD: Jog 10 min

Swim:

Warm Up: 400m free, 200m kick with fins
Set 1:
20 x 50m Swim with 15 sec. rest
Do as 4 sets of 5 building 1 to 4 with the 5th being all out
Set 2:
5 x 300m Pull at ENDURANCE (Pace Z2, HR Z2, RPE 2-3) with 15 sec. rest
1. With paddles
2. Focus on form
3. Odds are breathing 3/5/7 by 25
4. With paddles
5. Odds are breathing 3/5/7 by 25
Cool Down: 200m at ACTIVE RECOVERY (Pace Z1, HR Z1, Power Z1, RPE 1) with Stroke of Choice
Total Workout: 3,300

Brick:

Warm-up
WU:
Perform 5 mins of dynamic warm up:
1. Leg Tucks – 10-20 per leg
2. Marches- 10-15 per leg
3. Toe Touches – 10-20 per leg

Build WU pace from ACTIVE RECOVERY (Power Z1, HR Z1, Pace Z1, RPE 1) to ENDURANCE (Power Z2, HR Z2, Pace Z2, RPE 2-3) for 10 min. Then perform 4x10s strides.

MS: Repeat 3-5x
1. 400m swim at TEMPO (Pace Z3, HR Z3, RPE 3-4). The put on your run shoes and immediately go into
2. 1 mile run at TEMPO (Power Z3, HR Z3, Pace Z3, RPE 3-4)
3. 1 minute walk, then 50 swim easy recovery

CD: 200 m of easy pulls or 10-15 min of walking.

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