Previous training plan (spring 2008)							Next training plan (Winter 2009)
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week				Run:			Run:
(Dec 29 - Jan 3)				2.66 mi			2.66 mi
Week	Bike:	Run:	Bike:	Run:		Run:	Bike:
(Jan 5-11)	10 min W/U	3.0 mi	10 min W/U	3.0 mi		1 mi W/U	29.7 mi
	5 min 80c		6 sets:			6 sets:
	5 min 85c		3 min 90c			2 min hill sprint
	5 min 90c		2 min 80c			increase dist
	5 min 95c		5 min C/D			1 mi C/D
	5 min 70c
Week	Run:		Run:			Run	Bike:
(Jan 12-18)	2.66 mi		3.0 mi			5.1 mi	23.2 mi
Week	Run:		Run:	Bike:		Bike:	Run:
(Jan 19-25)	4.7 mi		3.8 mi	10 min W/U		23.2 mi	8 mi
				6 sets:
				3min 90c
				2 min 80c
				5 min C/D
Week	Bike:
(Jan 26 - Feb 1)	10 min W/U
	5 min 80c
	5 min 85c
	5 min 90c
	5 min 95c
	5 min 70c
Week		Bike:	Run:	Bike:		Bike:
(Feb 2-8)		5 min W/U	4.7 mi	5 min W/U		23.2 mi
		6 sets:		6 sets:
		4 min 85-90c		4 min 85-90c
		2 min recover		2 min recover
		4 min C/D		4 min C/D
Week	Run	Bike:
(Feb 9-15)	5.1 mi	5 min 70c
		5 min 85c
		5 min 90c
		3 min 95c
		5 min 70c
Week			Run:
(Feb 16-22)			6.2 mi
Week					Run:	Bike:
(Feb 23 - Mar 1)					6.2 mi	42.5 mi
Week							Run:
(Mar 2-8)							6.2 mi
Week	Run:	Bike:			Run:	Bike:
(Mar 9-15)	3.0 mi	10.7 mi (MTB)			6.2 mi	31.75 mi
Week		Run:	Run:	Bike:			Run:
(Mar 16-22)		2.66 mi	3.0 mi	8.7 mi (MTB)			8.0 mi
Week	Run:		Run:	Bike:		RACE
(Mar 23-29)	1 mi W/U		4.7 mi	10.5 mi (MTB)		Run: 10km
	6 sets:					51:07.0
	2 min hill sprint
	increase dist
	1 mi C/D
Week	Run:	Bike:				Run:	Bike:
(Mar 30 - Apr 5)	3.0 mi	11.7 mi (MTB)				8.0 mi	38.0 mi
Week						Run:
(Apr 6-12)						10.6 mi
Week							RACE
(Apr 13-19)							Swim: 0.5 mi
							16:40.0
							Bike: 13 mi
							49:08.0
							Run: 4 mi
							41:43.0
							OVERALL
							1:47:31
Week
(Apr 20-26)
Week						RACE
(Apr 27 - May 3)						Napa Valley Tri
						Run 13.1 mi
						2:06:10
Week						RACE	Run:
(May 4-10)						Human Race	3.0 mi
						Run 6.2 mi
						51:48.0
Week		Run:	Run:			Bike:
(May 11-17)		3.0 mi	2.7 mi			53.6 mi
		Bike:
		27.4 mi (MTB)
Week		Bike:		Bike:			Run:
(May 18-24)		12.8 (MTB)		12.6 mi (MTB)			8.0 mi
Week	Bike:	Run:		Bike:		Run:	Bike:
(May 25-31)	55.0 mi	6.2 mi		8.0 mi (MTB)		6.2 mi	33.9 mi
Week							Bike:
(Jun 1-7)							73.1 mi
Week	Bike:	Bike:	Run:				Bike:
(Jun 8-14)	11.3 mi	15.6 mi (MTB)	6.2 mi				29.5 mi
							Run:
							2.66 mi
Week
(Jun 15-21)
Week
(Jun 22-28)
Week
(Jun 29 - Jul 5)
Week
(Jul 6-12)
Week
(Jul 13-19)
Week
(Jul 20-26)
Week
Jul 27 - Aug 2)
Week
(Aug 3-9)
Week
(Aug 10-16)
Week
(Aug 17-23)
Week
(Aug 24-30)
Week
(Aug 31 - Sep 6)
Week
(Sep 7-13)
Week
(Sep 14-20)
Week
(Sep 21-27)
Week				Run:
(Sep 28 - Oct 4)				1.9 mi
Week
(Oct 5-11)
Week						Run:	Bike:
(Oct 12-18)						5.9 mi	16.3 mi
Week		Bike:	Run:		Run:	Run:	Bike:
(Oct 19-25)		18.7 mi	2.4 mi		1.9 mi	5.9 mi	16.3 mi
Week						Run:
(Oct 26 - Nov 1)						5.9 mi