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Michael Pates Total Sprint - 22 Week Training Plan
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- Week 1Expand
- Distance: 100.00 yards
- Warm up
- Freestyle 50 yards
- Cool Down 50 yards
- SportTime
- Walking20m
- Distance: 2.00 miles
- Distance: 100.00 yards
- Warm up
- Freestyle 50 yards
- Cool Down 50 yards
- SportTime
- Walking20m
- Distance: 100.00 yards
- Warm up
- Freestyle 50 yards
- Cool Down 50 yards
- Distance: 2.00 miles
- SportTime
- Walking25m
- Distance: 2.00 miles
- Week 2Expand
- Distance: 150.00 yards
- Warm up
- Freestyle 100 yards
- Cool Down 50 yards
- SportTime
- Walking20m
- Distance: 2.00 miles
- Distance: 150.00 yards
- Warm up
- Freestyle 100 yards
- Cool Down 50 yards
- SportTime
- Walking20m
- Distance: 150.00 yards
- Warm up
- Freestyle 100 yards
- Cool Down 50 yards
- Distance: 2.00 miles
- SportTime
- Walking25m
- Distance: 2.00 miles
- Week 3Expand
- Distance: 250.00 yards
- Warm up
- Freestyle 150 yards
- Cool Down 100 yards
- SportTime
- Walking25m
- Distance: 3.00 miles
- Distance: 250.00 yards
- Warm up
- Freestyle 150 yards
- Cool Down 100 yards
- SportTime
- Walking20m
- Distance: 250.00 yards
- Warm up
- Freestyle 150 yards
- Cool Down 100 yards
- Distance: 3.00 miles
- SportTime
- Walking25m
- Distance: 4.00 miles
- Week 4Expand
- Time: 30m
- Walk 5 minutes
- Jog 2 minutes
- From here on out, these are intervals: Walk 5 minutes, Jog 2 minutes intervals.
- Distance: 300.00 yards
- Warm up
- Freestyle 200 yards
- Cool Down 100 yards
- Distance: 4.00 miles
- Time: 30m
- Walk 5 minutes
- Jog 2 minutes
- Distance: 300.00 yards
- Warm up
- Freestyle 200 yards
- Cool Down 100 yards
- Distance: 300.00 yards
- Warm up
- Freestyle 200 yards
- Cool Down 100 yards
- Distance: 4.00 miles
- Time: 35m
- Walk/Jog for 35 minutes.
- Distance: 5.00 miles
- Week 5Expand
- Time: 20m
- Walk 5 minutes
- Jog 2 minutes
- Distance: 350.00 yards
- Warm up
- Freestyle 250 yards
- Cool Down 100 yards
- Distance: 4.00 miles
- Time: 20m
- Walk 5 minutes
- Jog 2 minutes
- Distance: 350.00 yards
- Warm up
- Freestyle 250 yards
- Cool Down 100 yards
- Distance: 350.00 yards
- Warm up
- Freestyle 250 yards
- Cool Down 100 yards
- Distance: 4.00 miles
- Time: 20m
- Walk/Jog for 20 minutes
- Distance: 4.00 miles
- Week 6Expand
- Time: 35m
- Walk 4:30 minutes
- Jog 2:30 minutes
- Distance: 400.00 yards
- Warm up
- Freestyle 300 yards
- Cool Down 100 yards
- Distance: 5.00 miles
- Time: 35m
- Walk 4:30 minutes
- Jog 2:30 minutes
- Distance: 400.00 yards
- Warm up
- Freestyle 300 yards
- Cool Down 100 yards
- Distance: 400.00 yards
- Warm up
- Freestyle 300 yards
- Cool Down 100 yards
- Distance: 5.00 miles
- Time: 45m
- Walk/Jog for 45 minutes
- Distance: 7.00 miles
- Week 7Expand
- Time: 35m
- Walk 4:00 minutes
- Jog 3:00 minutes
- Distance: 350.00 yards
- Warm up
- Freestyle 350 yards
- Cool Down 100 yards
- Distance: 6.00 miles
- Time: 35m
- Walk 4:00 minutes
- Jog 3:00 minutes
- Distance: 450.00 yards
- Warm up
- Freestyle 350 yards
- Cool Down 100 yards
- Distance: 450.00 yards
- Warm up
- Freestyle 350 yards
- Cool Down 100 yards
- Distance: 6.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 8.00 miles
- Week 8Expand
- Time: 35m
- Walk 4:00 minutes
- Jog 3:00 minutes
- Distance: 500.00 yards
- Warm up
- Freestyle 400 yards
- Cool Down 100 yards
- Distance: 6.00 miles
- Time: 35m
- Walk 4:00 minutes
- Jog 3:00 minutes
- Distance: 500.00 yards
- Warm up
- Freestyle 400 yards
- Cool Down 100 yards
- Distance: 500.00 yards
- Warm up
- Freestyle 400 yards
- Cool Down 100 yards
- Distance: 6.00 miles
- Time: 50m
- Walk/Jog for 50 minutes.
- Distance: 10.00 miles
- Week 9Expand
- Time: 35m
- Walk 3:30 minutes
- Jog 3:30 minutes
- Distance: 550.00 yards
- Warm up
- Freestyle 450 yards
- Cool Down 100 yards
- Distance: 7.00 miles
- Time: 35m
- Walk 3:30 minutes
- Jog 3:30 minutes
- Distance: 550.00 yards
- Warm up
- Freestyle 450 yards
- Cool Down 100 yards
- Distance: 550.00 yards
- Warm up
- Freestyle 450 yards
- Cool Down 100 yards
- Distance: 7.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 10.00 miles
- Week 10Expand
- Time: 35m
- Walk 3:30 minutes
- Jog 3:30 minutes
- Distance: 500.00 yards
- Warm up
- Freestyle 400 yards
- Cool Down 100 yards
- Distance: 5.00 miles
- Time: 35m
- Walk 3:30 minutes
- Jog 3:30 minutes
- Distance: 500.00 yards
- Warm up
- Freestyle 400 yards
- Cool Down 100 yards
- Distance: 500.00 yards
- Warm up
- Freestyle 400 yards
- Cool Down 100 yards
- Distance: 5.00 miles
- Time: 30m
- Walk/Jog for 30 minutes
- Distance: 5.00 miles
- Week 11Expand
- Time: 35m
- Walk 3:00 minutes
- Jog 4:00 minutes
- Distance: 600.00 yards
- Warm up
- Freestyle 500 yards
- Cool Down 100 yards
- Distance: 9.00 miles
- Time: 35m
- Walk 3:00 minutes
- Jog 4:00 minutes
- Distance: 600.00 yards
- Warm up
- Freestyle 500 yards
- Cool Down 100 yards
- Distance: 600.00 yards
- Warm up
- Freestyle 500 yards
- Cool Down 100 yards
- Distance: 9.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 12.00 miles
- Week 12Expand
- Time: 35m
- Walk 2:30 minutes
- Jog 4:30 minutes
- Distance: 650.00 yards
- Warm up
- Freestyle 550 yards
- Cool Down 100 yards
- Distance: 9.00 miles
- Time: 35m
- Walk 2:30 minutes
- Jog 4:30 minutes
- Distance: 650.00 yards
- Warm up
- Freestyle 550 yards
- Cool Down 100 yards
- Distance: 650.00 yards
- Warm up
- Freestyle 550 yards
- Cool Down 100 yards
- Distance: 9.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 15.00 miles
- Week 13Expand
- Time: 35m
- Walk 2:30 minutes
- Jog 4:30 minutes
- Distance: 700.00 yards
- Warm up
- Freestyle 600 yards
- Cool Down 100 yards
- Distance: 9.00 miles
- Time: 35m
- Walk 2:30 minutes
- Jog 4:30 minutes
- Distance: 700.00 yards
- Warm up
- Freestyle 600 yards
- Cool Down 100 yards
- Distance: 700.00 yards
- Warm up
- Freestyle 600 yards
- Cool Down 100 yards
- Distance: 9.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 15.00 miles
- Week 14Expand
- Time: 35m
- Walk 2:00 minutes
- Jog 5:00 minutes
- Distance: 750.00 yards
- Warm up
- Freestyle 650 yards
- Cool Down 100 yards
- Distance: 9.00 miles
- Time: 35m
- Walk 2:00 minutes
- Jog 5:00 minutes
- Distance: 750.00 yards
- Warm up
- Freestyle 650 yards
- Cool Down 100 yards
- Distance: 750.00 yards
- Warm up
- Freestyle 650 yards
- Cool Down 100 yards
- Distance: 9.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 15.00 miles
- Week 15Expand
- Time: 35m
- Walk 2:00 minutes
- Jog 5:00 minutes
- Distance: 800.00 yards
- Warm up
- Freestyle 700 yards
- Cool Down 100 yards
- Distance: 9.00 miles
- Time: 35m
- Walk 2:00 minutes
- Jog 5:00 minutes
- Distance: 800.00 yards
- Warm up
- Freestyle 700 yards
- Cool Down 100 yards
- Distance: 800.00 yards
- Warm up
- Freestyle 700 yards
- Cool Down 100 yards
- Distance: 9.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 20.00 miles
- Week 16Expand
- Time: 35m
- Walk 1:30 minutes
- Jog 5:30 minutes
- Distance: 850.00 yards
- Warm up
- Freestyle 750 yards
- Cool Down 100 yards
- Distance: 10.00 miles
- Time: 35m
- Walk 1:30 minutes
- Jog 5:30 minutes
- Distance: 850.00 yards
- Warm up
- Freestyle 750 yards
- Cool Down 100 yards
- Distance: 850.00 yards
- Warm up
- Freestyle 750 yards
- Cool Down 100 yards
- Distance: 10.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 20.00 miles
- Week 17Expand
- Time: 35m
- Walk 1:00 minutes
- Jog 6:00 minutes
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 10.00 miles
- Time: 35m
- Walk 1:00 minutes
- Jog 6:00 minutes
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 10.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 20.00 miles
- Week 18Expand
- Time: 35m
- Walk 1:00 minutes
- Jog 6:00 minutes
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 10.00 miles
- Time: 35m
- Walk 1:00 minutes
- Jog 6:00 minutes
- Distance: 800.00 yards
- Warm up
- Freestyle 700 yards
- Cool Down 100 yards
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 10.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 20.00 miles
- Week 19Expand
- Time: 35m
- Walk 1:00 minutes
- Jog 6:00 minutes
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 10.00 miles
- Time: 35m
- Walk 1:00 minutes
- Jog 6:00 minutes
- Distance: 800.00 yards
- Warm up
- Freestyle 700 yards
- Cool Down 100 yards
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 10.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Week 20Expand
- Time: 35m
- Walk 30 secs
- Jog 6:30 minutes
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 15.00 miles
- Time: 35m
- Walk 30 secs
- Jog 6:30 minutes
- Distance: 800.00 yards
- Warm up
- Freestyle 700 yards
- Cool Down 100 yards
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 10.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 20.00 miles
- Week 21Expand
- Time: 35m
- Walk 30 secs
- Jog 6:30 minutes
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 15.00 miles
- Time: 35m
- Walk 30 secs
- Jog 6:30 minutes
- Distance: 800.00 yards
- Warm up
- Freestyle 700 yards
- Cool Down 100 yards
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 10.00 miles
- Time: 50m
- Walk/Jog for 50 minutes
- Distance: 20.00 miles
- Week 22Expand
- Time: 35m
- Full run (jog).
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 15.00 miles
- Time: 35m
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 900.00 yards
- Warm up
- Freestyle 800 yards
- Cool Down 100 yards
- Distance: 10.00 miles
- Time: 50m
- Jog for 50 minutes
- Distance: 20.00 miles
Day 1 | Print Day |
SWIM
Sports
Day 2 | Print Day |
BIKE
Day 3 | Print Day |
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Day 15 | Print Day |
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Comments and Definitions
You can start to jog part of the time, but don't over do it.
Sports
Day 16 | Print Day |
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Comments and Definitions
You can again jog part of time, but don't over do it.
Sports
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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.
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Day 154 | Print Day |
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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.
Wk #1 | Monday 100 Yd20m | Tuesday 2.00 Mi | Wednesday 100 Yd20m | Thursday | Friday 100 Yd2.00 Mi | Saturday 25m | Sunday 2.00 Mi | Week Total 300 Yd6.00 Mi1h 05m |
Wk #2 | Monday 150 Yd20m | Tuesday 2.00 Mi | Wednesday 150 Yd20m | Thursday | Friday 150 Yd2.00 Mi | Saturday 25m | Sunday 2.00 Mi | Week Total 450 Yd6.00 Mi1h 05m |
Wk #3 | Monday 250 Yd25m | Tuesday 3.00 Mi | Wednesday 250 Yd20m | Thursday | Friday 250 Yd3.00 Mi | Saturday 25m | Sunday 4.00 Mi | Week Total 750 Yd10.00 Mi1h 10m |
Wk #4 | Monday 30m 300 Yd | Tuesday 4.00 Mi | Wednesday 30m 300 Yd | Thursday | Friday 300 Yd4.00 Mi | Saturday 35m | Sunday 5.00 Mi | Week Total 900 Yd13.00 Mi1h 35m |
Month 1 totals
swim
2400 Ydbike
35.00 Mirun
1h 35m 
strength
-----
sport
3h 20m Wk #5 | Monday 20m 350 Yd | Tuesday 4.00 Mi | Wednesday 20m 350 Yd | Thursday | Friday 350 Yd4.00 Mi | Saturday 20m | Sunday 4.00 Mi | Week Total 1050 Yd12.00 Mi1h 00m |
Wk #6 | Monday 35m 400 Yd | Tuesday 5.00 Mi | Wednesday 35m 400 Yd | Thursday | Friday 400 Yd5.00 Mi | Saturday 45m | Sunday 7.00 Mi | Week Total 1200 Yd17.00 Mi1h 55m |
Wk #7 | Monday 35m 350 Yd | Tuesday 6.00 Mi | Wednesday 35m 450 Yd | Thursday | Friday 450 Yd6.00 Mi | Saturday 50m | Sunday 8.00 Mi | Week Total 1250 Yd20.00 Mi2h 00m |
Wk #8 | Monday 35m 500 Yd | Tuesday 6.00 Mi | Wednesday 35m 500 Yd | Thursday | Friday 500 Yd6.00 Mi | Saturday 50m | Sunday 10.00 Mi | Week Total 1500 Yd22.00 Mi2h 00m |
Month 2 totals
swim
5000 Ydbike
71.00 Mirun
6h 55m strength
-----sport
-----Wk #9 | Monday 35m 550 Yd | Tuesday 7.00 Mi | Wednesday 35m 550 Yd | Thursday | Friday 550 Yd7.00 Mi | Saturday 50m | Sunday 10.00 Mi | Week Total 1650 Yd24.00 Mi2h 00m |
Wk #10 | Monday 35m 500 Yd | Tuesday 5.00 Mi | Wednesday 35m 500 Yd | Thursday | Friday 500 Yd5.00 Mi | Saturday 30m | Sunday 5.00 Mi | Week Total 1500 Yd15.00 Mi1h 40m |
Wk #11 | Monday 35m 600 Yd | Tuesday 9.00 Mi | Wednesday 35m 600 Yd | Thursday | Friday 600 Yd9.00 Mi | Saturday 50m | Sunday 12.00 Mi | Week Total 1800 Yd30.00 Mi2h 00m |
Wk #12 | Monday 35m 650 Yd | Tuesday 9.00 Mi | Wednesday 35m 650 Yd | Thursday | Friday 650 Yd9.00 Mi | Saturday 50m | Sunday 15.00 Mi | Week Total 1950 Yd33.00 Mi2h 00m |
Month 3 totals
swim
6900 Ydbike
102.00 Mirun
7h 40m strength
-----sport
-----Wk #13 | Monday 35m 700 Yd | Tuesday 9.00 Mi | Wednesday 35m 700 Yd | Thursday | Friday 700 Yd9.00 Mi | Saturday 50m | Sunday 15.00 Mi | Week Total 2100 Yd33.00 Mi2h 00m |
Wk #14 | Monday 35m 750 Yd | Tuesday 9.00 Mi | Wednesday 35m 750 Yd | Thursday | Friday 750 Yd9.00 Mi | Saturday 50m | Sunday 15.00 Mi | Week Total 2250 Yd33.00 Mi2h 00m |
Wk #15 | Monday 35m 800 Yd | Tuesday 9.00 Mi | Wednesday 35m 800 Yd | Thursday | Friday 800 Yd9.00 Mi | Saturday 50m | Sunday 20.00 Mi | Week Total 2400 Yd38.00 Mi2h 00m |
Wk #16 | Monday 35m 850 Yd | Tuesday 10.00 Mi | Wednesday 35m 850 Yd | Thursday | Friday 850 Yd10.00 Mi | Saturday 50m | Sunday 20.00 Mi | Week Total 2550 Yd40.00 Mi2h 00m |
Month 4 totals
swim
9300 Ydbike
144.00 Mirun
8h 00m strength
-----sport
-----Wk #17 | Monday 35m 900 Yd | Tuesday 10.00 Mi | Wednesday 35m 900 Yd | Thursday | Friday 900 Yd10.00 Mi | Saturday 50m | Sunday 20.00 Mi | Week Total 2700 Yd40.00 Mi2h 00m |
Wk #18 | Monday 35m 900 Yd | Tuesday 10.00 Mi | Wednesday 35m 800 Yd | Thursday | Friday 900 Yd10.00 Mi | Saturday 50m | Sunday 20.00 Mi | Week Total 2600 Yd40.00 Mi2h 00m |
Wk #19 | Monday 35m 900 Yd | Tuesday 10.00 Mi | Wednesday 35m 800 Yd | Thursday | Friday 900 Yd10.00 Mi | Saturday 50m | Sunday | Week Total 2600 Yd20.00 Mi2h 00m |
Wk #20 | Monday 35m 900 Yd | Tuesday 15.00 Mi | Wednesday 35m 800 Yd | Thursday | Friday 900 Yd10.00 Mi | Saturday 50m | Sunday 20.00 Mi | Week Total 2600 Yd45.00 Mi2h 00m |
Month 5 totals
swim
10500 Ydbike
145.00 Mirun
8h 00m strength
-----sport
-----Wk #21 | Monday 35m 900 Yd | Tuesday 15.00 Mi | Wednesday 35m 800 Yd | Thursday | Friday 900 Yd10.00 Mi | Saturday 50m | Sunday 20.00 Mi | Week Total 2600 Yd45.00 Mi2h 00m |
Wk #22 | Monday 35m 900 Yd | Tuesday 15.00 Mi | Wednesday 35m 900 Yd | Thursday | Friday 900 Yd10.00 Mi | Saturday 50m | Sunday 20.00 Mi | Week Total 2700 Yd45.00 Mi2h 00m |
Month 6 totals
swim
5300 Ydbike
90.00 Mirun
4h 00m strength
-----sport
-----
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Print Michael Pate's Total Sprint
Designed by Michael Pate author of "When Big Boys Tri"
By using this program, you accept the RESTRICTIONS AND TERMS OF USE
Week One
Swim
Bike
Run
Monday
Off
Walk for 20 minutes
Tuesday
Off
2 miles
Off
Wednesday
Off
Walk for 20 minutes
Thursday
Off
Off
Off
Friday
2 miles
Off
Saturday
Off
Off
Walk for 25 minutes
Sunday
Off
2 miles
Off
Week Two
Swim
Bike
Run
Monday
Off
Walk for 20 minutes
Tuesday
Off
2 miles
Off
Wednesday
Off
Walk for 20 minutes
Thursday
Off
Off
Off
Friday
2 miles
Off
Saturday
Off
Off
Walk for 25 minutes
Sunday
Off
2 miles
Week Three
Swim
Bike
Run
Monday
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
Off
Walk/Jog for 20 minutes
Thursday
Off
Off
Off
Friday
3 miles
Off
Saturday
Off
Off
Walk/Jog for 25 minutes
Sunday
Off
4 miles
Off
Week Four
Swim
Bike
Run
Monday
Off
Walk/Jog for 30 minutes
Tuesday
Off
4 miles
Off
Wednesday
Off
Walk/Jog for 30 minutes
Thursday
Off
Off
Off
Friday
4 miles
Off
Saturday
Off
Off
Walk/Jog for 35 minutes
Sunday
Off
5 miles
Off
Week Five
Swim
Bike
Run
Monday
Off
Walk/Jog for 20 minutes
Tuesday
Off
4 miles
Off
Wednesday
Off
Walk/Jog for 20 minutes
Thursday
Off
Off
Off
Friday
4 miles
Off
Saturday
Off
Off
Walk/Jog for 20 minutes
Sunday
Off
4 miles
Off
Week Six
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
5 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
5 miles
Off
Saturday
Off
Off
Walk/Jog for 45 minutes
Sunday
Off
7 miles
Off
Week Seven
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
6 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
6 miles
Off
Saturday
Off
Off
Walk/Jog for 50 minutes
Sunday
Off
8 miles
Off
Week Eight
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
6 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
6 miles
Off
Saturday
Off
Off
Walk/Jog for 50 minutes
Sunday
Off
10 miles
Off
Week Nine
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
7 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
7 miles
Off
Saturday
Off
Off
Walk/Jog for 50 minutes
Sunday
Off
10 miles
Off
Week Ten
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
5 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
5 miles
Off
Saturday
Off
Off
Walk/Jog for 30 minutes
Sunday
Off
5 miles
Off
Week Eleven
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
9 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
9 miles
Off
Saturday
Off
Off
Walk/Jog for 50 minutes
Sunday
Off
12 miles
Off
Week Twelve
Swim
Bike
Run
Monday
· Warm up
Off
Walk/Jog for 35 minutes
Tuesday
Off
9 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
9 miles
Off
Saturday
Off
Off
Walk/Jog for 50 minutes
Sunday
Off
15 miles
Off
Week Thirteen
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
9 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
9 miles
Off
Saturday
Off
Off
Walk/Jog for 50 minutes
Sunday
Off
15 miles
Off
Week Fourteen
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
9 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
9 miles
Off
Saturday
Off
Off
Walk/Jog for 55 minutes
Sunday
Off
15 miles
Off
Week Fifteen
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
9 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
9 miles
Off
Saturday
Off
Off
Walk/Jog for 50 minutes
Sunday
Off
20 miles
Off
Week Sixteen
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
10 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
10 miles
Off
Saturday
Off
Off
Walk/Jog for 50 minutes
Sunday
Off
20 miles
Off
Week Seventeen
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
10 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
10 miles
Off
Saturday
Off
Off
Walk/Jog for 50 minutes
Sunday
Off
20 miles
Off
Weeks Eighteen & Nineteen
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
10 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
10 miles
Off
Saturday
Off
Off
Walk/Jog for 50 minutes
Sunday
Off
20 miles
Off
Weeks Twenty & Twenty-One
Swim
Bike
Run
Monday
Off
Walk/Jog for 35 minutes
Tuesday
Off
15 miles
Off
Wednesday
Off
Walk/Jog for 35 minutes
Thursday
Off
Off
Off
Friday
10 miles
Off
Saturday
Off
Off
Walk/Jog for 50 minutes
Sunday
Off
20 miles
Off
Week Twenty-Two
Swim
Bike
Run
Monday
Off
Jog for 35 minutes
Tuesday
Off
15 miles
Off
Wednesday
Off
Jog for 35 minutes
Thursday
Off
Off
Off
Friday
10 miles
Off
Saturday
Off
Off
Jog for 50 minutes
Sunday
Off
20 miles
Off