Coach Mary's Uphill Power Builder
Workout - Coach Mary's Uphill Power Builder
- 15min @ 6'30''/km
- 8 lots of:
- 1min @ 5'00''/km
- 1min @ 6'30''/km
- 30s @ 5'00''/km
- 1min @ 6'30''/km
- 12min @ 6'30''/km
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Coach Mary put together a training week worth studying, pulled straight from her athlete’s TrainingPeaks account. Here’s what she prescribed and how to use it in your own routine today. The full video has extra context if you want it.
Key Points:
- Mary had complete visibility into the athlete’s account and designed a week that threads together a half‑marathon on Sunday, a 4.5‑hour bike ride on Saturday, daily strength work, and two hard sessions (tempo run and hill reps).
- Every single day includes a 10‑minute morning routine and evening power‑band work, plus one Pilates session in the evening.
- Altogether, the week comes to about 13 hours of training—a blend of easy endurance, tempo work at race pace, and hill repetition for power.
Workout Example:
| Day | Workout | Details |
|---|---|---|
| Monday | Easy bike | 1 hour steady on the bike (low‑intensity). |
| Tuesday | Double run | 2 × 30‑minute easy runs (total 1 hour). |
| Wednesday | Tempo / race‑pace | 10‑min easy warm‑up, then 40 minutes at Olympic‑distance race pace (hold race position, no drop‑off). |
| Thursday | Hill‑reps | 1 min hard uphill → jog down (HR back to rest) → 0.5 min hard uphill → jog down; repeat as many sets as possible within 1 hour. (Weather was cold and rainy). |
| Saturday | Long bike | 4 hours low‑intensity outdoor ride (key cornerstone session). |
| Daily | Strength & conditioning | 10‑minute morning routine + evening power‑band work; one evening Pilates session. |
Practical Tips:
- The hill‑rep format (1 min hard, 0.5 min hard) sharpens uphill technique and builds core stability.
- Hold the tempo session at race pace to train your body to handle race‑position effort.
- Friday sits as a recovery day, giving you time to bounce back from Thursday before the weekend’s big ride.
- Scale each pace and duration to where you are right now using the Pacing app.
Closing Note: Run this week yourself—dial in the paces for your current fitness, track it in the Pacing app, and notice how the layers of easy miles, race‑pace work, and hill power shift how you feel heading into your next race.