Watch the video in full, which covers all key points for Block 3, your major bullet points:
Swim:
- Continue with bands 3 times per week for 20-30 mins. It will minimise fitness loss.
Bike:
- Bike pathway A, this is your last 8 week opportunity to raise max power
- Bike pathway B, be patient with the sessions to allow aerobic development
- For both pathways, long ride is now very important and should be done outdoors when possible
- There is flexibility on many sessions to do indoors or outdoors
- You can increase volume if you have available time, add half hour to start and end of sessions etc
- Ask questions on Facebook if unsure, so you fully understand bike plan
Run:
- Run pathway A, continue to focus on reducing 5k times
- Run pathway B, be patient and focus on base & volume
- Long run is important for both pathways, but pace should be SLOW
- You can increase volume / be flexible depending upon your available time
- Ask questions on Facebook if unsure, so you fully understand run plan