• Week 1
    Print Week

    • Day 148

    RUN
    • Time: 35m
    • Full run (jog).
    Comments and Definitions

    Note, if racing this weekend, cut this weeks times/distance in 1/2 to 2/3 for a little recovery. OR continue with the plan and follow it up with a 'down' week of very reduced volume to recuperate. You may then continue base building or cycle through another sprint plan but run full-time instead.

    SWIM
    • Distance: 900.00 yards
    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    Day 149

    BIKE
    • Distance: 15.00 miles

    Day 150

    RUN
    • Time: 35m
    SWIM
    • Distance: 900.00 yards
    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards

    Day 151

    Day 152

    SWIM
    • Distance: 900.00 yards
    • Warm up
    • Freestyle 800 yards
    • Cool Down 100 yards
    BIKE
    • Distance: 10.00 miles

    Day 153

    RUN
    • Time: 50m
    • Jog for 50 minutes

    Day 154

    BIKE
    • Distance: 20.00 miles
    Comments and Definitions

    Race Day! Note, if racing this week, cut this weeks times/distance in 1/2 to 2/3 for a little recovery. Follow this plan up with a 'down' week of very reduced volume to recuperate. You may then continue base building or cycle through another sprint plan but run full-time instead.