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Olympic, Basic 12 Week - RPE Based Training Plan
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- Week 1Expand
- Time: 50m
- Bike ME
- Muscular Endurance
- 50
- WU: 15'
- MS: 5x3' w/ 1' RI:
- #1 End at low RPE 7
- #2 End at middle RPE 7
- #3 End at upper RPE 7
- #4 End at lower RPE 8
- #5 Build to RPE 8 in first 45s and hold
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACKOne Arm Row31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 2000.00 yards
- Pacing
- Form
- 45
- 2000
- WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
- MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
- CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACKOne Arm Row31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 40m
- Speed
- Strength
- 40
- WU: 10' - includes 4x20" strides.
- MS: 20' tempo run at RPE 7/8.
- CD: 10' Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 3200.00 yards
- Endurance
- 60
- 3200
- WU: 300 & then 3x 100 choice (free or non free).
- MS:
- 4x200 pull with 30" rest
- 8x100 with 15" rest
- 200 kick
- 6x100 on 10" rest
- CD: 200
- Time: 1h 30m
- Bike Base
- Endurance
- 90
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 30m
- Distance: 1500.00 yards
- Form Swim
- Form
- 30
- 1500
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 30m
- Bike Base
- Recovery
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 00m
- Run Base
- Endurance
- 60
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 2Expand
- Time: 50m
- Bike ME
- Muscular Endurance
- 50
- WU: 15'wu
- MS: 5x3' w/ 1' RI:
- #1 End at middle RPE 7
- #2 End at upper RPE 7
- #3 End at lower RPE 8
- #4 End at upper RPE 8
- #5 Build to RPE 8.5/9 in first 45s and hold
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACKOne Arm Row31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1800.00 yards
- Pacing
- Speed
- 45
- 1800
- WU: 400
- MS:
- 12 * 50 on 1:30 ez/FAST
- 300 pull
- 12 * 25 1:00
- CD: 200 loosen
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACKOne Arm Row31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 1h 00m
- Run Base
- Strength
- 60
- Run 60' on a hilly course or treadmill. Let the HR get up to high RPE 8 on the uphill and keep RPE at 5-6 out of 10. Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1500.00 yards
- Endurance
- Form
- 30
- 1500
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Off Day!
- Time: 2h 00m
- Bike Base
- Endurance
- 120
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 05m
- Distance: 3250.00 yards
- Form Swim
- Speed/Endurance
- 65
- 3250
- WU: 400
- MS:
- 6x75 on 20" rest - moderate pace.
- 12x100 on 10" rest.
- 200 easy.
- 8x100 on 30" rest. The 100 is swum as follows:
- - 1st 25 is a drill.
- - 2nd 25 is kick (no board).
- - 3rd 25 is swim.
- - 4th 25 is sprint.
- CD: 200
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 10m
- Run Base
- Endurance
- 70
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 3Expand
- Time: 1h 25m
- Bike ME
- Muscular Endurance
- 85
- WU 15'
- MS: 5x3' w/ 1' RI. Repeat w/ 15' of Zn1-2 riding in between sets.
- #1 End at low RPE 7
- #2 End at middle RPE 7
- #3 End at upper RPE 7
- #4 End at lower RPE 8
- #5 Build to RPE 8 in first 45s and hold.
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACKOne Arm Row31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 2800.00 yards
- Pacing
- Assess Fitness
- 60
- 2800
- WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
- CD: 200
- Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACKOne Arm Row31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 40m
- Run TT
- Assess Fitness
- 40
- After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. This can be run on track the or measured course (flat). Record the time/distance and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 1750.00 yards
- Endurance
- Speed
- 50
- 1750
- WU: 300
- MS:
- 5x50 (sprint 1st 25) - on 20" rest
- 4x:
- - 2x50 RPE 7 (15" rest)
- - 1x100 RPE 7 (60" rest)
- - Sprint a 50 at RPE 9 (15" rest)
- CD: 200
- Time: 1h 00m
- Bike LT Test
- Assess Fitness
- 60
- BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. Record distance covered or average speed. Cool down for at least 15 minutes.
- Time: 40m
- Distance: 2000.00 yards
- Form Swim
- LT
- 40
- 2000
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace +3". Your rest is 15".
- CD: 300 easy.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 4Expand
- Time: 1h 25m
- Bike ME
- Muscular Endurance
- 85
- WU: 15'
- MS: 5x3' w/ 1' RI. You are going to do this set 2x w/ 15' of RPE 2/3 riding in between sets:
- SET 1
- #1 End at low RPE 7
- #2 End at middle RPE 7
- #3 End at upper RPE 7
- #4 End at lower RPE 8
- #5 Build to middle RPE 8 in first 45s and hold.
- 15' of RPE 2/3 riding in between sets
- SET 2:
- #1 End at middle RPE 7
- #2 End at upper RPE 7
- #3 End at lower RPE 8
- #4 End at upper RPE 8
- #5 Build to RPE 9 in first 45s and hold.
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS32025
- BACK32025
- LEGS32025
- BACK32025
- LEGS32025
- LEGS32025
- CORE200
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 2000.00 yards
- Pacing
- Endurance
- 50
- 2000
- WU: 400
- 300 on 1:30 rest
- 2 * 150 on :45 rest
- 4 * 75 on :30 rest
- 100 loosen (easy)
- 4*100 pull w/ paddles on :30 rest
- CD: 200
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS32025
- BACK32025
- LEGS32025
- BACK32025
- LEGS32025
- LEGS32025
- CORE200
- Time: 50m
- Raise LT
- Race Specific
- 50
- WU: 10'
- MS: 4x5' at RPE 8.5/9 w/3' recovery.
- CD: 10'
- Time: 45m
- Distance: 2200.00 yards
- Endurance
- Continuous Swim
- 45
- 2200
- WU: 200 easy free, 50 easy kickboard.
- MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
- CD: End on last 200 of set using easy, slow stroke for cool down.
- Time: 1h 15m
- Bike Strength
- Strength
- 75
- 75' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit RPE 8. Keep RPE at 5-6 out of 10.
- Time: 45m
- Distance: 2200.00 yards
- Form Swim
- LT
- 45
- 2200
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- Run Base
- Endurance
- 75
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 5Expand
- Time: 1h 25m
- Bike ME
- Muscular Endurance
- 85
- WU: 15' wu.
- MS: 5x3' w/ 1' RI, Repeat w/ 15' of very easy riding in between sets.
- #1 End at middle RPE 7
- #2 End at upper RPE 7
- #3 End at lower RPE 8
- #4 End at upper RPE 8
- #5 Build to RPE 8.5/9 in first 45s and hold.
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS32025
- BACK32025
- LEGS32025
- BACK32025
- LEGS32025
- LEGS32025
- CORE200
- Time: 1h 00m
- Run Base
- Endurance
- 60
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 2400.00 yards
- Pacing
- Endurance
- 60
- 2400
- WU: 400
- 8 * 25 ez/hard
- 8 * 100 on 1:00 rest - go thru the following set twice
- 1.) 75ez - 25 fast
- 2.) 50ez - 50 fast
- 3.) 25ez - 75 fast
- 4.) 100 fast
- 200 loosen (easy swim)
- 6 * 100 pull on 1" rest
- CD: 200
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS32025
- BACK32025
- LEGS32025
- BACK32025
- LEGS32025
- LEGS32025
- CORE200
- Time: 1h 00m
- Raise LT
- Race Specific
- 60
- WU: 10'
- MS: 5x5' at LT w/3' recovery.
- CD: 10'
- Time: 40m
- Distance: 2000.00 yards
- Pacing
- Speed
- 40
- 2000
- WU: 400 free
- MS: The following to be done at Tpace minus 3" per 100: 50/100/50/100/200, repeat. 10" rest between.
- CD: 600 mix non-free cooldown.
- Time: 2h 00m
- Bike Base
- Endurance
- 120
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 20m
- Run Brick
- Strength
- 20
- Run 20' on a flat course or treadmill after bike workout. Keep RPE at 5-6 out of 10. Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 2250.00 yards
- Form Swim
- Speed
- 50
- 2200
- WU: 300 w/drills.
- MS:
- 20x50 RPE 8, on 20" rest
- 10x50 sprint first 25, easy 25 on 15" rest
- 300 RPE 9
- CD: 100
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 20m
- Run Base
- Endurance
- 80
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 6Expand
- Time: 50m
- Bike ME
- Muscular Endurance
- 50
- WU: 15'
- MS: 5x3' w/ 1' RI:
- #1 End at low RPE 7
- #2 End at middle RPE 7
- #3 End at upper RPE 7
- #4 End at lower RPE 8
- #5 Build to RPE 8 in first 45s and hold
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS32025
- BACK32025
- LEGS32025
- BACK32025
- LEGS32025
- LEGS32025
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 55m
- Distance: 2225.00 yards
- Pacing
- Speed
- 55
- 2225
- WU: 500
- MS: These are all done at an all out effort.
- 5x100 on 10" rest
- 10x50 on 30" rest
- 15x25 on 45" rest.
- 5x50 kick on 10" rest
- CD: 100
- Time: 55m
- Bike Hill Repeats
- Strength
- 55
- WU: 15'
- MS: Then 6x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit RPE 8. Keep RPE at 5-6 out of 10.
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS32025
- BACK32025
- LEGS32025
- BACK32025
- LEGS32025
- LEGS32025
- CORE200
- Time: 20m
- Run Speed
- Speed/Efficiency
- 20
- 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.
- Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 15m
- Distance: 3350.00 yards
- Endurance
- 75
- 3350
- WU: 400
- 4 * 300 w/:30 rest
- - Idea here: 1st swim moderate straight
- - 2nd even split 150's
- - 3rd descend 100's
- - 4th descend 75's
- 2nd should be faster than the first and 3rd fast than 2nd so on…
- 100 loosen ( easy)
- 10 * 25 kick :10 RI
- 600 pull w/ paddles
- 8 * 75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
- CD: 200
- Day Off!
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 00m
- Distance: 3100.00 yards
- Form Swim
- Endurance
- 60
- 3100
- WU: 300 swim & 4x75 choice (free or non free) on 10".
- MS:
- 4x400 pull with 60" rest.
- 2x100 kick w/20" rest.
- 10x50 on 10" rest.
- CD: 200
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 7Expand
- Time: 1h 00m
- Bike LT Test
- Assess Fitness
- 60
- BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. Record distance covered or average speed. Cool down for at least 15 minutes.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- LEGS3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 2800.00 yards
- Pacing
- Endurance
- 60
- 2800
- WU: 400
- 3 * 200 0:45 rest
- 8 * 25 kick :10 rest
- 4 * 100 0:25 rest
- 8 * 25 kick :10 rest
- 5 * 50 :10 rest
- 100 loosen easy swim
- 6 * 75 pull with paddles 0:20 rest
- CD: 200
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- LEGS3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- Time: 50m
- Run TT
- Assess Fitness
- 50
- After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. This can be run on the track or measured course (flat). Record the time/distance and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 2800.00 yards
- Assess Fitness
- 60
- 2800
- WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
- CD: 200
- Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
- Time: 1h 00m
- Strength
- Race Specific Prep
- 60
- After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick
- Time: 25m
- Strength
- Race Day Specific
- 25
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.
- Time: 1h 00m
- Distance: 2900.00 yards
- Form Swim
- Endurance
- 60
- 2900
- WU: 300 Free then 3x100 on 20" rest. 200 Technique (drill)
- MS:
- 3x100 15" rest
- 200 Kick
- 3x100 10" rest
- 200 Pull
- 3x100 5" rest
- 200 Easy
- Then sprint 16x25 FAST! 30" rest.
- CD: 200
- Time: 30m
- Bike Base
- Recovery
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Week 8Expand
- Time: 1h 15m
- Raise Bike LT
- LT
- 75
- WU: 10'
- MS: 6' hard (at RPE 8.5/9), 2' easy (zone 2). Do this 7x.
- CD: 10'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- LEGS3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 2300.00 yards
- Pacing
- Speed
- 45
- 2300
- WU: 300 then 4x50 catch up stroke on 20" rest
- MS:
- 8x50
- 4x100
- 2x200 - all on 20" rest. Hold T-Pace - 5"
- 4x100 kick, on 15" rest.
- CD: 200.
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- LEGS3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- Time: 1h 00m
- Raise LT
- Race Specific
- 60
- WU: 10'
- MS: 5x5' at RPE 8.5/9 w/3' recovery.
- CD: 10'
- Time: 1h 00m
- Distance: 2900.00 yards
- Form
- 60
- 2900
- WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim 15 x 100 on :20 rest.
- - #1-5 - focus on your CATCH.
- - #6-10 focus on your PULL.
- - #11-15 focus on your FINISH.
- Now swim another 6x50 swim golf and see if there is a difference in strokes or time. Last set is 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 15m
- Run Base
- Endurance
- 75
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Distance: 2000.00 yards
- Form Swim
- Endurance
- 40
- 2000
- Easy 2k straight swim.
- Time: 1h 20m
- Bike ME
- Muscular Endurance
- 80
- 15' warm up - nice smooth spinning - then shift into the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - RPE should be mid-high 7- recovery will be 5' easy between sets - - keep the cadence up - this is where you build strength. 10' cool down.
- Time: 30m
- Run Brick
- Strength
- 30
- Run 30' on a flat course or treadmill after bike workout. Keep RPE at 5-6 out of 10. Stretch when done and add in Core 1, 2 or 3.
- Week 9Expand
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- LEGS3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- Time: 55m
- Raise LT
- Race Specific
- 55
- WU: 10'
- MS: 6x5' at RPE 8.5/9 w/1' recovery.
- CD: 10'
- Time: 1h 05m
- Distance: 3150.00 yards
- Pacing
- Speed/Endurance
- 65
- 3150
- WU: 400 WU
- MS:
- 6x50 builds (each one gets faster) on 30" rest.
- 4x(4x100):
- - #1 RI = 20"
- - #2 RI = 15"
- - #3 RI = 10"
- - #4 RI = 5"
- Swim 200 ez.
- 6x75 on 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens (2,4,6), the last 50 is sprint.
- CD: 200
- Time: 1h 10m
- Raise Bike LT
- LT
- 70
- WU: 10'
- MS: 5' hard (at RPE 8.5/9), 3' easy (RPE 5/6). Do this 6x.
- CD: 10'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- LEGS3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 1850.00 yards
- Speed
- 50
- 1850
- WU: 300
- MS: 12x50 (mix strokes on odd #, even # are free) on 20" rest.
- Then 6x125 (50 RPE 8, 25 RPE 5, build 25, 25 RPE 5) - this teaches you to mix speeds - in case you need to catch a pack in front of you during a race
- CD: 200
- Time: 1h 30m
- Strength
- Race Specific Prep Brick
- 90
- After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort (RPE 8/9). Go right into the run brick
- Time: 45m
- Strength
- Race Day Specific
- 45
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.
- Time: 50m
- Distance: 2600.00 yards
- Form Swim
- Race Start Speed
- 60
- 2600
- MS: 4x200 no warm up on 3:30. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
- CD: 100
- Week 10Expand
- Time: 45m
- Big Gear
- Power
- 45
- WU: 5'
- MS: 10x1' sprints - start standing and then sit, with 2' recovery.
- CD: 10'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- LEGS3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 05m
- Distance: 3450.00 yards
- Pacing
- Speed/Endurance
- 65
- 3450
- WU: 400
- MS:
- 4x75 on 20" rest - odd ones have middle 25 yds as drill (1,3) - the evens have the first/last 25 as a drill (2,4).
- 8x200 as follows:
- - #1, #5 - 150 cruise, 50 FAST!
- - #2, #6 - 100 cruise, 100 FAST!
- - #3, #7 - 50 cruise, 150 FAST!
- - #4, #8 - 200 FAST! These are on 30" rest.
- 200 easy
- 5x150 on 15" rest. Do these w/paddles
- CD: 200
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- Run Pacing
- Pace
- 45
- WU: 10'
- MS: 10x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 45m
- Distance: 2200.00 yards
- LT
- 45
- 2200
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 1h 20m
- Bike ME
- Muscular Endurance
- 80
- 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high RPE 7 - recovery will be 5' easy between sets - keep the cadence up - this is where you build strength. 10' cool down.
- Time: 1h 00m
- Distance: 2600.00 yards
- Form Swim
- Race Start Speed
- 60
- 2600
- MS: 4x200 no warm up on 3:30. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
- CD: 100
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 00m
- Run Base
- Endurance
- 60
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Week 11Expand
- Time: 1h 40m
- Big Gear
- Power
- 100
- WU: 15'
- MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
- CD: 15'
- Time: 30m
- Run Speed
- Speed/Efficiency
- 30
- 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 2200.00 yards
- Pacing
- Speed
- 50
- 2200
- WU: 300 w/drills.
- MS:
- 20x50 RPE 7, on 20" rest
- 10x50 sprint first 25, easy 25 on 15" rest
- 300 RPE 7
- CD: 100
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- Run Pacing
- Pace
- 45
- WU: 10'
- MS: 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 45m
- Distance: 2300.00 yards
- Speed
- 45
- 2300
- WU: 300 & then 4x50 catch up stroke on 20" rest. MS:
- 8x50
- 4x100
- 2x200 - all on 20" rest. Hold T-Pace - 5".
- Then 4x100 kick, on 15" rest.
- CD: 200
- Time: 1h 00m
- Distance: 2800.00 yards
- Form Swim
- Speed/Test set
- 60
- 2800
- WU: 500. Make sure 200 of the wu is drills.
- MS:
- 8 x 100 on 2:00. Hold race pace +5".
- 8 x 50 on :55. Hold race pace -2-3".
- Swim 100 easy.
- 4 x 200 on 10" rest.
- - Add up the 200 times, and this should be close to what you can swim for an 800.
- CD: 200
- Time: 45m
- Strength
- Race Specific Prep Brick
- 45
- After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick
- Time: 25m
- Strength
- Race Day Specific
- 25
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.
- Week 12Expand
- Time: 40m
- Big Gear
- Power
- 40
- WU: 10'
- MS: 8x1 minute sprint, with 2' recovery.
- CD: 5'
- Time: 45m
- Run Pacing
- Pace
- 45
- WU: 10'
- MS: 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 45m
- Distance: 1600.00 yards
- Speed
- 45
- 1600
- WU: 300 & 6x50 on 10" rest.
- MS: 8x100 on 20" rest.
- CD: 200
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 40m
- Run Pacing
- Pace
- 40
- WU: 10'
- MS: 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 30m
- Distance: 1400.00 yards
- Speed
- 30
- 1400
- WU: 300 & 6x50 on 10" rest.
- MS: 6x100 on 20" rest.
- CD: 200
- Time: 10m
- Pre Race Prep
- 10
- Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.
- Time: 20m
- Pre Race Prep
- 20
- Warm up for 10'. After wu, do 4x20" fast with a full recovery between each.
- Time: 25m
- Distance: 1200.00 yards
- Easy swim
- Endurance
- 25
- 1200
- Easy 1.2k straight swim.
- Race Day
- Olympic
- 90
- Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race.
- Take the first 5 miles out easy, and ease into the ride. Remember to eat/drink during the ride.
- Race Day
- Olympic
- 60
- Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
- Race Day
- Olympic Dist. Race
- 40
- 2000
- Warm up for 10' and race a 1.5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!
Day 1 | Print Day |
Day 2 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.
Day 3 | Print Day |
Day 4 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 5 | Print Day |
Day 6 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 7 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 8 | Print Day |
Day 9 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 10 | Print Day |
Day 11 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 12 | Print Day |
Day 13 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 14 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 15 | Print Day |
Day 16 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 17 | Print Day |
Day 18 | Print Day |
Day 19 | Print Day |
Day 20 | Print Day |
Day 21 | Print Day |
Pretty Running: lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 22 | Print Day |
Day 23 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 24 | Print Day |
Day 25 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 26 | Print Day |
Day 27 | Print Day |
Day 28 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 29 | Print Day |
Day 30 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 31 | Print Day |
Day 32 | Print Day |
Day 33 | Print Day |
Day 34 | Print Day |
Day 35 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 36 | Print Day |
Day 37 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 38 | Print Day |
Day 39 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 40 | Print Day |
Day 41 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 42 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 43 | Print Day |
Day 44 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 45 | Print Day |
Day 46 | Print Day |
Day 47 | Print Day |
Day 48 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 49 | Print Day |
Day 50 | Print Day |
Day 51 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 52 | Print Day |
Day 53 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 54 | Print Day |
Day 55 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 56 | Print Day |
Day 57 | Print Day |
Day 58 | Print Day |
Day 59 | Print Day |
Day 60 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 61 | Print Day |
Day 62 | Print Day |
Day 63 | Print Day |
Day 64 | Print Day |
Day 65 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 66 | Print Day |
Day 67 | Print Day |
Day 68 | Print Day |
Day 69 | Print Day |
Day 70 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 71 | Print Day |
Day 72 | Print Day |
Day 73 | Print Day |
Day 74 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
Day 75 | Print Day |
Day 76 | Print Day |
Day 77 | Print Day |
Day 78 | Print Day |
Day 79 | Print Day |
Day 80 | Print Day |
Day 81 | Print Day |
Day 82 | Print Day |
Day 83 | Print Day |
Day 84 | Print Day |
Wk #1 | Monday 50m 1h 15m | Tuesday 30m 45m 2000 Yd | Wednesday 1h 00m 1h 15m | Thursday 40m 1h 00m 3200 Yd | Friday | Saturday 1h 30m 30m 1500 Yd | Sunday 30m 1h 00m | Week Total 2h 15m 6700 Yd 3h 50m 2h 10m 2h 30m |
Wk #2 | Monday 50m 1h 15m | Tuesday 20m 45m 1800 Yd | Wednesday 1h 00m 1h 15m | Thursday 1h 00m 30m 1500 Yd | Friday | Saturday 2h 00m 1h 05m 3250 Yd | Sunday 30m 1h 10m | Week Total 2h 20m 6550 Yd 4h 20m 2h 30m 2h 30m |
Wk #3 | Monday 1h 25m 1h 15m | Tuesday 30m 1h 00m 2800 Yd | Wednesday 1h 00m 1h 15m | Thursday 40m 50m 1750 Yd | Friday | Saturday 1h 00m 40m 2000 Yd | Sunday 30m 45m | Week Total 2h 30m 6550 Yd 3h 55m 1h 55m 2h 30m |
Wk #4 | Monday 1h 25m 1h 15m | Tuesday 45m 50m 2000 Yd | Wednesday 1h 00m 1h 15m | Thursday 50m 45m 2200 Yd | Friday | Saturday 1h 15m 45m 2200 Yd | Sunday 45m 1h 15m | Week Total 2h 20m 6400 Yd 4h 25m 2h 50m 2h 30m |
Month 1 totals
Wk #5 | Monday 1h 25m 1h 15m | Tuesday 1h 00m 1h 00m 2400 Yd | Wednesday 1h 00m 1h 15m | Thursday 1h 00m 40m 2000 Yd | Friday | Saturday 2h 00m 20m 50m 2250 Yd | Sunday 30m 1h 20m | Week Total 2h 30m 6650 Yd 3h 55m 4h 40m 2h 30m |
Wk #6 | Monday 50m 1h 15m | Tuesday 20m 55m 2225 Yd | Wednesday 55m 1h 15m | Thursday 20m 1h 15m 3350 Yd | Friday | Saturday 45m 1h 00m 3100 Yd | Sunday 30m | Week Total 3h 10m 8675 Yd 2h 30m 1h 10m 2h 30m |
Wk #7 | Monday 1h 00m 1h 15m | Tuesday 45m 1h 00m 2800 Yd | Wednesday 1h 15m 1h 15m | Thursday 50m 1h 00m 2800 Yd | Friday | Saturday 1h 00m 25m 1h 00m 2900 Yd | Sunday 30m | Week Total 3h 00m 8500 Yd 3h 45m 2h 00m 2h 30m |
Wk #8 | Monday 1h 15m 1h 15m | Tuesday 45m 45m 2300 Yd | Wednesday 1h 00m 1h 15m | Thursday 1h 00m 1h 00m 2900 Yd | Friday | Saturday 1h 15m 40m 2000 Yd | Sunday 1h 20m 30m | Week Total 2h 25m 7200 Yd 3h 35m 3h 30m 2h 30m |
Month 2 totals
Wk #9 | Monday 30m 1h 15m | Tuesday 55m 1h 05m 3150 Yd | Wednesday 1h 10m 1h 15m | Thursday 20m 50m 1850 Yd | Friday | Saturday 1h 30m 45m 50m 2600 Yd | Sunday | Week Total 2h 45m 7600 Yd 3h 10m 2h 00m 2h 30m |
Wk #10 | Monday 45m 1h 15m | Tuesday 30m 1h 05m 3450 Yd | Wednesday 30m | Thursday 45m 45m 2200 Yd | Friday | Saturday 1h 20m 1h 00m 2600 Yd | Sunday 30m 1h 00m | Week Total 2h 50m 8250 Yd 3h 05m 2h 15m 1h 15m |
Wk #11 | Monday 1h 40m | Tuesday 30m 50m 2200 Yd | Wednesday 30m | Thursday 45m 45m 2300 Yd | Friday | Saturday 1h 00m 2800 Yd | Sunday 45m 25m | Week Total 2h 35m 7300 Yd 2h 55m 1h 40m |
Wk #12 | Monday 40m | Tuesday 45m 45m 1600 Yd | Wednesday 30m | Thursday 40m 30m 1400 Yd | Friday | Saturday 10m 20m 25m 1200 Yd | Sunday | Week Total 1h 40m 4200 Yd 1h 20m 1h 45m |
Month 3 totals
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Print Add-On Strength Training
Who is the plan for?
This program should be used for an athlete who wants to incorporate strength training. This is useful for injury prevention, for older athletes interested in increasing bone density and resting metabolism, and athletes who want to increase power.
Plan schedule
The schedule consists of 2 days of strength training and core work. The idea is to use this plan in conjunction with any of our other plans.
Weight Training and Core Strength
This program is adapted from The Training Bible and has been tweaked to include some exercises that we think are important. The program should be fairly balanced between core and strength training.
Author
Team BT
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