• Week 1
    Print Week

    • Day 8

    BIKE
    • Time: 1h 00m
    • 60 minutes on trainer if possible. Easy pace, RPE 3.
    Comments and Definitions

    This week's single hard workout will be tempo effort on the run…not all out effort but a reserved and proud cruising pace--a confidence builder!

    SWIM
    • Time: 45m
    • Race-specific
    • wu: 5 x 50
    • main: 2 x 1000, both are RPE 4
    • cd: 250 easy

    Day 9

    BIKE
    • Time: 1h 00m
    • 1 hour, mostly easy pace, find some rolling hills if possible.
    RUN
    • Time: 30m
    • 30 minutes easy run with strides every 5 minutes.

    Day 10

    BIKE
      Comments and Definitions

      Mid-week respit! Tomorrow will be long and challenging...

      SWIM
        RUN

          Day 11

          RUN
          • Time: 1h 20m
          • 80 minute long run combined with tempo effort.
          • Warmup/Cooldown: 20 minutes easy
          • Main: 8 x (3t, 2r) 3t efforts should be RPE 6-7(just under lacatete threshold). 2r at RPE 2.
          • In the main set, the cryptic 3t and 2r means that there's 3 minutes at tempo or increased pace, followed by 2minutes recovery running. So in total for the main set, you'll do 40 minutes total.
          SWIM
          • Time: 45m
          • speed day--tough!
          • wu: 300 continuous- (alternate 25 swim, 25 kick)
          • main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5
          • cd: 200 easy

          Day 12

          SWIM
          • Time: 1h 00m
          • Long day
          • wu: 200swim, 200kick, 200pull, 200swim
          • main: 1 x 1500, RPE 4 (alternate 1 x 1000)
          • cd: 4 x 50, each slower than last

          Day 13

          BIKE
          • Time: 2h 30m
          • 2.5 hour long ride.
          RUN
          • Time: 30m
          • 30 min easy run--not immediately after the bike.

          Day 14

          BIKE
            Comments and Definitions

            Recovery day, do as little as possible...

            SWIM
              RUN