How to Handle a High Volume of Racing: Planning your Week

We have found that our athletes are most successful in both their training and races if they have a well thought out training plan and routine. Below is the suggested model that we have prescribed for our In-Season endurance athletes at Kingfield.

Race Week Workout Plan:

Monday- Aerobic Capacity workout- This is a Row, Run, Bike or Swim workout programmed by the Kingfield Coaches to help you build your aerobic capacity.

Tuesday- Kingfield Endurance Class- Make sure your coach knows that you will be racing this weekend, and they will adjust workout loads for you based on the priority of your race.

Wednesday- Tempo Run, Bike or Swim- This should be done at 75-85% effort. Kingfield coaches suggest no more than an hours worth of training.

Thursday-Kingfield Endurance Class- Again reminding your coach that you will be racing this weekend is impairative to your race success.

Friday- Day off- This is a great day to work on your mobility.  Be sure to focus on areas that are giving you any issues.

Saturday- Race Day, your coaches wish you Good Luck!

Sunday- Kingfield Endurance- Flush workout- This workout is designed to help flush out any lactic acid and muscle soreness that may have occurred from a week of training or due to the intensity of your race.

Non- Race Week Workout Plan:

Monday- Aerobic Capacity workout- This is a Row, Run, Bike or Swim workout programmed by the Kingfield Coaches to help you build your aerobic capacity.

Tuesday- Kingfield Endurance Class

Wednesday- Aerobic Capacity workout- This is a Row, Run, Bike or Swim workout programmed by the Kingfield Coaches to help you build your aerobic capacity. Or a tempo workout at 80-90% effort if you are a single sport athlete.

Thursday- Kingfield Endurance Class

Friday- Day off- Work on mobility, focus on areas that are giving you issues.

Saturday- Long tempo workout- minimum 90 minute workout done at 75-90% effort

Sunday- Kingfield Endurance- Flush workout- This workout is designed to help flush out lactic acid and muscle soreness.


*Depending on the distances of your races, your long workouts on Saturday will slowly increase over the weeks, 4 weeks of building and 1 week of recovery. You may also have to do 2 workouts a day, these would be best on Tuesday’s and Thursday’s - Athletes would complete the Endurance workout in the am, and then do a second workout in the evening. Ideally there will be a minimum of 4 hours between these 2 workouts.