Next training plan (Wildflower 2004)

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

(Sept 22-28)

Run:

Bike: 50min easy w/4x1min hi RPM

Swim:

Run: 30 min

Bike:

Swim:

Run: 50 min

Bike:

Swim:

Run:

Bike:

Swim: 2500yds

Run: 40min Bike:

Swim:

Brick:

Bike 1:20 w/2x4km at race,

Run 20min w/first 5min at race

Run:

Bike:

Swim:

Week 2

(Sept 29-Oct 5)

Run:

Bike:

Swim: 20x100yd

Run: 20 min w/1st 5 min at race

Bike:

Swim:

Run: 1hr

Bike:

Swim:

Run:

Bike:

Swim: 6x50 at VO2max, 300 easy, 50 at VO2max

REST

REST

Brick:

Bike 1:30,

Run 30 min

Week 3

(Oct 6-12)

Run:

Bike:

Swim: 12x100yd

Run: 20 min

Bike:

Swim:

REST

Run: 1 hr

Bike:

Swim:

Run:

Bike:

Swim: 5x 50yds fast, 300 easy, 50 fast, recover

Run: 7.4 miles, hilly

 

Run: 5.9 miles, uphill, in the fog

Run: 4.7 miles, downhill, in the sunshine

Week 4

(Oct 13-19)

REST

REST

REST

Run:

Bike:

Swim: 5x50 at VO2max, 300 easy, 50 at VO2max

REST

Run:

Bike: 30 miles, easy

Swim:

REST

Week 5

(Oct 20-26)

Run:

Bike:

Swim: 5x500yd

REST

Run: 1:05

Bike:

Swim:

Run:

Bike:

Swim: 7x50 at VO2max, 300 easy, 50 at VO2max

REST

Brick:

Bike 1:41 with 3x5km at race,

Run 40 min with first 8 min at race

 

REST

Week 6

(Oct 27-Nov 3)

Run:

Bike:

Swim: 400 w/u, 15x100 at race, 400 c/d

REST

Brick:

Bike 18.8 miles w/3x4km at race,

Run 1.5 miles w/1x5min at race

REST

REST

Brick:

Bike 15 min @ 80-90RPM,

Run 1 mile

RACE DAY!

˝km swim

20km bike

5km run