Sprint - Run Focused - 20 Week Training Plan
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- Week 1Expand
- Time: 24m
- Time: 12m
- Time: 12m
- Time: 20m
- Time: 16m
- Time: 40m
- Time: 20m
- Week 2Expand
- Time: 26m
- Time: 13m
- Time: 13m
- Time: 22m
- Time: 18m
- Time: 44m
- Time: 22m
- Week 3Expand
- Time: 29m
- Time: 14m
- Time: 14m
- Time: 24m
- Time: 19m
- Time: 48m
- Time: 24m
- Week 4Expand
- Time: 29m
- Time: 14m
- Time: 14m
- Time: 14m
- Time: 14m
- Time: 29m
- Time: 14m
- Week 5Expand
- Time: 29m
- Time: 14m
- Time: 14m
- Time: 24m
- Time: 19m
- Time: 48m
- Time: 24m
- Week 6Expand
- Time: 28m
- Time: 16m
- Time: 16m
- Time: 26m
- Time: 21m
- Time: 53m
- Time: 26m
- Week 7Expand
- Time: 35m
- Time: 17m
- Time: 17m
- Time: 29m
- Time: 23m
- Time: 58m
- Time: 29m
- Week 8Expand
- Time: 35m
- Time: 17m
- Time: 17m
- Time: 17m
- Time: 17m
- Time: 35m
- Time: 17m
- Week 9Expand
- Time: 35m
- Time: 17m
- Time: 17m
- Time: 29m
- Time: 23m
- Time: 58m
- Time: 29m
- Week 10Expand
- Time: 38m
- Time: 19m
- Time: 19m
- Time: 32m
- Time: 26m
- Time: 1h 04m
- Time: 32m
- Week 11Expand
- Time: 42m
- Time: 21m
- Time: 21m
- Time: 35m
- Time: 28m
- Time: 1h 10m
- Time: 35m
- Week 12Expand
- Time: 42m
- Time: 21m
- Time: 21m
- Time: 21m
- Time: 21m
- Time: 42m
- Time: 21m
- Week 13Expand
- Time: 42m
- Time: 21m
- Time: 21m
- Time: 35m
- Time: 28m
- Time: 1h 10m
- Time: 35m
- Week 14Expand
- Time: 46m
- Time: 23m
- Time: 23m
- Time: 39m
- Time: 31m
- Time: 1h 17m
- Time: 39m
- Week 15Expand
- Time: 46m
- Time: 23m
- Time: 23m
- Time: 39m
- Time: 31m
- Time: 1h 17m
- Time: 39m
- Week 16Expand
- Time: 46m
- Time: 23m
- Time: 23m
- Time: 23m
- Time: 23m
- Time: 46m
- Time: 23m
- Week 17Expand
- Time: 42m
- Time: 21m
- Time: 21m
- Time: 35m
- Time: 28m
- Time: 1h 10m
- Time: 35m
- Week 18Expand
- Time: 46m
- Time: 23m
- Time: 23m
- Time: 39m
- Time: 31m
- Time: 1h 17m
- Time: 39m
- Week 19Expand
- Time: 37m
- Time: 18m
- Time: 18m
- Time: 31m
- Time: 1h 02m
- Time: 25m
- Time: 31m
- Week 20Expand
- Time: 28m
- Time: 14m
- Time: 46m
- Time: 14m
- Time: 19m
Day 1 | Print Day |

BIKE

SWIM
Day 2 | Print Day |

RUN
Day 3 | Print Day |

SWIM
Day 4 | Print Day |

RUN
Day 5 | Print Day |

BIKE
Day 6 | Print Day |
Day 7 | Print Day |

RUN
Day 8 | Print Day |

BIKE

SWIM
Day 9 | Print Day |

RUN
Day 10 | Print Day |

SWIM
Day 11 | Print Day |

RUN
Day 12 | Print Day |

BIKE
Day 13 | Print Day |
Day 14 | Print Day |

RUN
Day 15 | Print Day |

BIKE

SWIM
Day 16 | Print Day |

RUN
Day 17 | Print Day |

SWIM
Day 18 | Print Day |

RUN
Day 19 | Print Day |

BIKE
Day 20 | Print Day |
Day 21 | Print Day |

RUN
Day 22 | Print Day |

BIKE

SWIM
Day 23 | Print Day |

RUN
Day 24 | Print Day |

SWIM
Day 25 | Print Day |

RUN
Day 26 | Print Day |

BIKE
Day 27 | Print Day |
Day 28 | Print Day |

RUN
Day 29 | Print Day |

BIKE

SWIM
Day 30 | Print Day |

RUN
Day 31 | Print Day |

SWIM
Day 32 | Print Day |

RUN
Day 33 | Print Day |

BIKE
Day 34 | Print Day |
Day 35 | Print Day |

RUN
Day 36 | Print Day |

BIKE

SWIM
Day 37 | Print Day |

RUN
Day 38 | Print Day |

SWIM
Day 39 | Print Day |

RUN
Day 40 | Print Day |

BIKE
Day 41 | Print Day |
Day 42 | Print Day |

RUN
Day 43 | Print Day |

BIKE

SWIM
Day 44 | Print Day |

RUN
Day 45 | Print Day |

SWIM
Day 46 | Print Day |

RUN
Day 47 | Print Day |

BIKE
Day 48 | Print Day |
Day 49 | Print Day |

RUN
Day 50 | Print Day |

BIKE

SWIM
Day 51 | Print Day |

RUN
Day 52 | Print Day |

SWIM
Day 53 | Print Day |

RUN
Day 54 | Print Day |

BIKE
Day 55 | Print Day |
Day 56 | Print Day |

RUN
Day 57 | Print Day |

BIKE

SWIM
Day 58 | Print Day |

RUN
Day 59 | Print Day |

SWIM
Day 60 | Print Day |

RUN
Day 61 | Print Day |

BIKE
Day 62 | Print Day |
Day 63 | Print Day |

RUN
Day 64 | Print Day |

BIKE

SWIM
Day 65 | Print Day |

RUN
Day 66 | Print Day |

SWIM
Day 67 | Print Day |

RUN
Day 68 | Print Day |

BIKE
Day 69 | Print Day |
Day 70 | Print Day |

RUN
Day 71 | Print Day |

BIKE

SWIM
Day 72 | Print Day |

RUN
Day 73 | Print Day |

SWIM
Day 74 | Print Day |

RUN
Day 75 | Print Day |

BIKE
Day 76 | Print Day |
Day 77 | Print Day |

RUN
Day 78 | Print Day |

BIKE

SWIM
Day 79 | Print Day |

RUN
Day 80 | Print Day |

SWIM
Day 81 | Print Day |

RUN
Day 82 | Print Day |

BIKE
Day 83 | Print Day |
Day 84 | Print Day |

RUN
Day 85 | Print Day |

BIKE

SWIM
Day 86 | Print Day |

RUN
Day 87 | Print Day |

SWIM
Day 88 | Print Day |

RUN
Day 89 | Print Day |

BIKE
Day 90 | Print Day |
Day 91 | Print Day |

RUN
Day 92 | Print Day |

BIKE

SWIM
Day 93 | Print Day |

RUN
Day 94 | Print Day |

SWIM
Day 95 | Print Day |

RUN
Day 96 | Print Day |

BIKE
Day 97 | Print Day |
Day 98 | Print Day |

RUN
Day 99 | Print Day |

BIKE

SWIM
Day 100 | Print Day |

RUN
Day 101 | Print Day |

SWIM
Day 102 | Print Day |

RUN
Day 103 | Print Day |

BIKE
Day 104 | Print Day |
Day 105 | Print Day |

RUN
Day 106 | Print Day |

BIKE

SWIM
Day 107 | Print Day |

RUN
Day 108 | Print Day |

SWIM
Day 109 | Print Day |

RUN
Day 110 | Print Day |

BIKE
Day 111 | Print Day |
Day 112 | Print Day |

RUN
Day 113 | Print Day |

BIKE

SWIM
Day 114 | Print Day |

RUN
Day 115 | Print Day |

SWIM
Day 116 | Print Day |

RUN
Day 117 | Print Day |

BIKE
Day 118 | Print Day |
Day 119 | Print Day |

RUN
Day 120 | Print Day |

BIKE

SWIM
Day 121 | Print Day |

RUN
Day 122 | Print Day |

SWIM
Day 123 | Print Day |

RUN
Day 124 | Print Day |

BIKE
Day 125 | Print Day |
Day 126 | Print Day |

RUN
Day 127 | Print Day |

BIKE

RUN
Day 128 | Print Day |

RUN
Day 129 | Print Day |

SWIM
Day 130 | Print Day |
Day 131 | Print Day |

BIKE

RUN
Day 132 | Print Day |
Day 133 | Print Day |

RUN
Day 134 | Print Day |

BIKE

SWIM
Day 135 | Print Day |
Day 136 | Print Day |

BIKE

RUN
Day 137 | Print Day |

RUN
Day 138 | Print Day |
Day 139 | Print Day |
Day 140 | Print Day |
Wk #1 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #2 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #3 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #4 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Month 1 totals

swim
2h 13m 
bike
4h 29m 
run
3h 20m 
strength
-----
sport
-----Wk #5 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #6 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #7 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #8 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Month 2 totals

swim
2h 40m 
bike
5h 21m 
run
4h 00m 
strength
-----
sport
-----Wk #9 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #10 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #11 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #12 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Month 3 totals

swim
3h 15m 
bike
6h 31m 
run
4h 53m 
strength
-----
sport
-----Wk #13 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #14 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #15 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #16 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Month 4 totals

swim
3h 46m 
bike
7h 30m 
run
5h 39m 
strength
-----
sport
-----Wk #17 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #18 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday ![]() | Friday ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #19 | Monday ![]() ![]() | Tuesday ![]() | Wednesday ![]() | Thursday | Friday ![]() ![]() | Saturday | Sunday ![]() | Week Total ![]() ![]() ![]() |
Wk #20 | Monday ![]() ![]() | Tuesday | Wednesday ![]() ![]() | Thursday ![]() | Friday | Saturday | Sunday | Week Total ![]() ![]() ![]() |
Month 5 totals

swim
2h 43m 
bike
6h 48m 
run
5h 02m 
strength
-----
sport
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Print 20 Week Sprint - Run Focused
Program Details
Program training details and information following this schedule.
Month 1
Grand total: 10h 2m
Month 2
Grand total: 12h 1m
Month 3
Grand total: 14h 39m
Month 4
Grand total: 16h 55m
Month 5
Grand total: 14h 33m + Race
Swim
Bike
Run
Heart-Rate Training - Is it for you?
Bricks - Race Specific Training
Strength Training
Other Notes