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Michael Pate's Total Sprint

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22 week program taking you from the couch to the finishline.

Michael Pates Total Sprint Program

By using this program, you accept the RESTRICTIONS AND TERMS OF USE

Week One

	Swim	Bike	Run
Monday	Warm up Freestyle 50 yards Cool Down 50 yards	Off	Walk for 20 minutes
Tuesday	Off	2 miles	Off
Wednesday	Warm up Freestyle 50 yards Cool Down 50 yards	Off	Walk for 20 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 50 yards Cool Down 50 yards	2 miles	Off
Saturday	Off	Off	Walk for 25 minutes
Sunday	Off	2 miles	Off

Week Two

	Swim	Bike	Run
Monday	Warm up Freestyle 100 yards Cool Down 50 yards	Off	Walk for 20 minutes
Tuesday	Off	2 miles	Off
Wednesday	Warm up Freestyle 100 yards Cool Down 50 yards	Off	Walk for 20 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 100 yards Cool Down 50 yards	2 miles	Off
Saturday	Off	Off	Walk for 25 minutes
Sunday	Off	2 miles

Week Three

	Swim	Bike	Run
Monday	Warm up Freestyle 150 yards Cool Down 100 yards	Off	Walk for 25 minutes (You can start to jog part of time, but don’t over do it.)
Tuesday	Off	3 miles	Off
Wednesday	Warm up Freestyle 150 yards Cool Down 100 yards	Off	Walk/Jog for 20 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 150 yards Cool Down 100 yards	3 miles	Off
Saturday	Off	Off	Walk/Jog for 25 minutes
Sunday	Off	4 miles	Off

Week Four

	Swim	Bike	Run
Monday	Warm up Freestyle 200 yards Cool Down 100 yards	Off	Walk/Jog for 30 minutes Walk 5 minutes Jog 2 minutes
Tuesday	Off	4 miles	Off
Wednesday	Warm up Freestyle 200 yards Cool Down 100 yards	Off	Walk/Jog for 30 minutes Walk 5 minutes Jog 2 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 200 yards Cool Down 100 yards	4 miles	Off
Saturday	Off	Off	Walk/Jog for 35 minutes
Sunday	Off	5 miles	Off

Week Five

	Swim	Bike	Run
Monday	Warm up Freestyle 250 yards Cool Down 100 yards	Off	Walk/Jog for 20 minutes Walk 5 minutes Jog 2 minutes
Tuesday	Off	4 miles	Off
Wednesday	Warm up Freestyle 250 yards Cool Down 100 yards	Off	Walk/Jog for 20 minutes Walk 5 minutes Jog 2 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 250 yards Cool Down 100 yards	4 miles	Off
Saturday	Off	Off	Walk/Jog for 20 minutes
Sunday	Off	4 miles	Off

Week Six

	Swim	Bike	Run
Monday	Warm up Freestyle 300 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 4:30 minutes Jog 2:30 minutes
Tuesday	Off	5 miles	Off
Wednesday	Warm up Freestyle 300 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 4:30 minutes Jog 2:30 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 300 yards Cool Down 100 yards	5 miles	Off
Saturday	Off	Off	Walk/Jog for 45 minutes
Sunday	Off	7 miles	Off

Week Seven

	Swim	Bike	Run
Monday	Warm up Freestyle 350 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 4:00 minutes Jog 3:00 minutes
Tuesday	Off	6 miles	Off
Wednesday	Warm up Freestyle 350 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 4:00 minutes Jog 3:00 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 350 yards Cool Down 100 yards	6 miles	Off
Saturday	Off	Off	Walk/Jog for 50 minutes
Sunday	Off	8 miles	Off

Week Eight

	Swim	Bike	Run
Monday	Warm up Freestyle 400 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 4:00 minutes Jog 3:00 minutes
Tuesday	Off	6 miles	Off
Wednesday	Warm up Freestyle 400 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 4:00 minutes Jog 3:00 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 400 yards Cool Down 100 yards	6 miles	Off
Saturday	Off	Off	Walk/Jog for 50 minutes
Sunday	Off	10 miles	Off

Week Nine

	Swim	Bike	Run
Monday	Warm up Freestyle 450 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 3:30 minutes Jog 3:30 minutes
Tuesday	Off	7 miles	Off
Wednesday	Warm up Freestyle 450 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 3:30 minutes Jog 3:30 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 450 yards Cool Down 100 yards	7 miles	Off
Saturday	Off	Off	Walk/Jog for 50 minutes
Sunday	Off	10 miles	Off

Week Ten

	Swim	Bike	Run
Monday	Warm up Freestyle 400 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 3:30 minutes Jog 3:30 minutes
Tuesday	Off	5 miles	Off
Wednesday	Warm up Freestyle 400 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 3:30 minutes Jog 3:30 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 400 yards Cool Down 100 yards	5 miles	Off
Saturday	Off	Off	Walk/Jog for 30 minutes
Sunday	Off	5 miles	Off

Week Eleven

	Swim	Bike	Run
Monday	Warm up Freestyle 500 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 3:00 minutes Jog 4:00 minutes
Tuesday	Off	9 miles	Off
Wednesday	Warm up Freestyle 500 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 3:00 minutes Jog 4:00 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 500 yards Cool Down 100 yards	9 miles	Off
Saturday	Off	Off	Walk/Jog for 50 minutes
Sunday	Off	12 miles	Off

Week Twelve

	Swim	Bike	Run
Monday	· Warm up Freestyle 550 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 2:30 minutes Jog 4:30 minutes
Tuesday	Off	9 miles	Off
Wednesday	Warm up Freestyle 550 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 2:30 minutes Jog 4:30 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 550 yards Cool Down 100 yards	9 miles	Off
Saturday	Off	Off	Walk/Jog for 50 minutes
Sunday	Off	15 miles	Off

Week Thirteen

	Swim	Bike	Run
Monday	Warm up Freestyle 600 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 2:30 minutes Jog 4:30 minutes
Tuesday	Off	9 miles	Off
Wednesday	Warm up Freestyle 600 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 2:30 minutes Jog 4:30 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 600 yards Cool Down 100 yards	9 miles	Off
Saturday	Off	Off	Walk/Jog for 50 minutes
Sunday	Off	15 miles	Off

Week Fourteen

	Swim	Bike	Run
Monday	Warm up Freestyle 650 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 2:00 minutes Jog 5:00 minutes
Tuesday	Off	9 miles	Off
Wednesday	Warm up Freestyle 650 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 2:00 minutes Jog 5:00 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 650 yards Cool Down 100 yards	9 miles	Off
Saturday	Off	Off	Walk/Jog for 55 minutes
Sunday	Off	15 miles	Off

Week Fifteen

	Swim	Bike	Run
Monday	Warm up Freestyle 700 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 2:00 minutes Jog 5:00 minutes
Tuesday	Off	9 miles	Off
Wednesday	Warm up Freestyle 700 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 2:00 minutes Jog 5:00 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 700 yards Cool Down 100 yards	9 miles	Off
Saturday	Off	Off	Walk/Jog for 50 minutes
Sunday	Off	20 miles	Off

Week Sixteen

	Swim	Bike	Run
Monday	Warm up Freestyle 750 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 1:30 minutes Jog 5:30 minutes
Tuesday	Off	10 miles	Off
Wednesday	Warm up Freestyle 750 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 1:30 minutes Jog 5:30 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 750 yards Cool Down 100 yards	10 miles	Off
Saturday	Off	Off	Walk/Jog for 50 minutes
Sunday	Off	20 miles	Off

Week Seventeen

	Swim	Bike	Run
Monday	Warm up Freestyle 800 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 1:00 minutes Jog 6:00 minutes
Tuesday	Off	10 miles	Off
Wednesday	Warm up Freestyle 800 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 1:00 minutes Jog 6:00 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 800 yards Cool Down 100 yards	10 miles	Off
Saturday	Off	Off	Walk/Jog for 50 minutes
Sunday	Off	20 miles	Off

Weeks Eighteen & Nineteen

	Swim	Bike	Run
Monday	Warm up Freestyle 800 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 1:00 minutes Jog 6:00 minutes
Tuesday	Off	10 miles	Off
Wednesday	Warm up Freestyle 700 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 1:00 minutes Jog 6:00 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 800 yards Cool Down 100 yards	10 miles	Off
Saturday	Off	Off	Walk/Jog for 50 minutes
Sunday	Off	20 miles	Off

Weeks Twenty & Twenty-One

	Swim	Bike	Run
Monday	Warm up Freestyle 800 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 30 secs Jog 6:30 minutes
Tuesday	Off	15 miles	Off
Wednesday	Warm up Freestyle 700 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes Walk 30 secs Jog 6:30 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 800 yards Cool Down 100 yards	10 miles	Off
Saturday	Off	Off	Walk/Jog for 50 minutes
Sunday	Off	20 miles	Off

Week Twenty-Two

	Swim	Bike	Run
Monday	Warm up Freestyle 800 yards Cool Down 100 yards	Off	Jog for 35 minutes
Tuesday	Off	15 miles	Off
Wednesday	Warm up Freestyle 800 yards Cool Down 100 yards	Off	Jog for 35 minutes
Thursday	Off	Off	Off
Friday	Warm up Freestyle 800 yards Cool Down 100 yards	10 miles	Off
Saturday	Off	Off	Jog for 50 minutes
Sunday	Off	20 miles	Off

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date: September 13, 2004

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Michael Pate's Total Sprint

22 week program taking you from the couch to the finishline.

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