|
swim |
bike |
run |
other |
WEEK 1 Monday |
600 yds |
|
|
|
Tuesday |
|
40 mins |
|
|
Wednesday |
|
|
20 mins - (include as many
walking intervals as your
fitness demands) |
|
Thursday |
|
|
|
yoga, weight training, or very easy jog or bike for 15 mins* |
Friday |
800 yds |
|
|
|
Saturday |
|
45 mins |
15 mins |
|
Sunday |
|
|
|
yoga, weight training, or very easy jog or bike* |
WEEK 2 Monday |
800 yds |
|
|
|
Tuesday |
|
45 mins |
|
|
Wednesday |
|
|
30 mins |
|
Thursday |
|
|
|
yoga, weight training, or very easy jog or bike* |
Friday |
1000 yds |
|
20 mins |
|
Saturday |
|
1 hr |
|
|
Sunday |
|
|
|
yoga, weight training, or very easy jog or bike* |
WEEK 3 Monday |
800 yds increase intensity |
40 min |
|
|
Tuesday |
|
|
35 min increase intensity |
|
Wednesday |
1000 yds |
30 min |
|
|
Thursday |
|
|
|
yoga, weight training, or very easy jog or bike* |
Friday |
|
50 mins increase intensity |
30 min |
|
Saturday |
1000 yds |
|
|
|
Sunday |
|
|
|
yoga, weight training, or very easy jog or bike* |
WEEK 4 Monday |
1200 yds |
|
|
|
Tuesday |
|
1 hr |
|
|
Wednesday |
|
|
40 min |
|
Thursday |
|
|
|
yoga, weight training, or very easy jog or bike* |
Friday |
800 yds add sprints in towards the end of workout |
|
10 min easy, 10 min hard |
|
Saturday |
|
10 min moderate, 1 min fast for 1 full hour |
|
|
Sunday |
|
|
|
yoga, weight training, or very easy jog or bike* |
WEEK 5 Monday |
1000 yds, with sprints at end |
|
20 min mod, 10 min hard |
|
Tuesday |
|
1 hour |
|
|
Wednesday |
|
|
40 min, increase intensity toward end |
|
Thursday |
|
|
|
yoga, weight training, or very easy jog or bike* |
Friday |
1200 yds |
|
|
|
Saturday |
|
40 min, every 8th min sprint |
30 min |
|
Sunday |
|
|
|
Rest |
WEEK 6 Monday |
800 yd light, add a few short sprints towards end |
|
15 min |
|
Tuesday |
|
30 min, few short sprints at end |
|
|
Wednesday |
|
|
15 min, 2 short sprints |
|
Thursday |
|
|
|
yoga or Rest or easy jog or bike |
Friday |
|
|
|
Easy jog or bike, or yoga |
Saturday |
|
|
|
Rest |
Sunday |
RACE |
RACE |
RACE |
RACE DAY |
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|
|
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*all of these days are to be optional light workouts or full rest days |