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Date WK-1 Mon Tue Wed Thur Fri Sat Sun WK-2 Mon Tue Wed Thur Fri Sat Sun WK-3 Mon Tue Wed Thur Fri Sat Sun WK-4 Mon Tue Wed Thur Fri Sat Sun WK-5 Mon Tue Wed Thur Fri 1500 yds 1000 yds 1000 yds 20 miles 25 min 15 miles 20 min 20 miles 30 min 1250 yds Recovery 750 yds 750 yds 15 miles 20 min 30 miles Recovery 10 miles 20 min Recovery 40 min 1500 yds 750 yds 1000 yds 20 miles 25 min 15 miles 20 min. 25 miles 35 min 1250 yds 750 yds 1000 yds 15 miles 20 min 15 miles 20 min 20 miles 30 min 1000 yds 750 yds 750 yds 15 miles 20 min 15 miles 20 min Swim Bike Run
Speedwork/Quality Phase
Date WK13 Mon Tue Wed Thur Fri Sat Sun WK14 Mon Tue Wed Thur Fri Sat Sun 1000 yds. 40 miles quality day 20 miles 60 min 60 min. walk 2000 yds 2500 yds quality day 30 min 25 miles quality day 1000 yds. 40 miles quality day 20 miles 60 min 60 min. walk 2000 yds 2500 yds quality day 30 min 25 miles quality day Swim Bike Run
The following program is designed for the triathlete who has competed in several triathlons, perhaps even a season of triathlons, either Sprint Distance or Olympic Distance Races. It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. As always, increasing your efforts in training in an attempt to improve your performance requires some
Swim Quality Workouts Warm - up 500 sw, 200 k, 100 sw 6 x 50's build 15 sec. rest bet. ea. ..........................1100 yds. Drill Set 5 x 100's hypoxic-breath every 3 strokes (five if you are an experienced swimmer) ................500 yds. Main Set 5 x 100 fast on 7 min. easy 50 while resting .............500yds. Easy 200 swim down .................................................200 yds. Total ..........................................................................2300 yds
**Note** regarding the Quality Running Workout: if you are unable to make it to a track, then you can incorporate this workout into your regular daily run. Just take your average 1 mile split time and half it. This will be the length of time you will run hard. Then divide the average by four and this will be your recovery run. Then walk for 1 minute. For example: Your average 1 mile run is 8:00. You will run hard for 4 minutes, recovery for 2 minutes and walk 1 minute. The warm-up and cool down will remain as above. For a 7:00 minute/mile average, your hard run will be 3.5 minutes (3:30), your recovery 1.75 (1:45) minutes and your walk 1 minute and so on.
Swimming Workouts *** PLEASE NOTE REGARDING SWIM WORKOUTS *** You have your choice of workouts for each distance during your training. You may choose whichever workout you wish. For example, there are two workouts totaling 750 yds. Take your pick! I suggest not doing the same workout each time to break things up. KEY: " - seconds Warm-up # 1 ..................200 yds 4 x 100s sw-15" rest bet. .400 yds 150 swim down real easy ..150 yds Total ..........................750 yds Warm-up # 1 ...................200 yds 8 x 50s sw - 10" rest bet.ea. .....................................400 yds 150 swim down real easy ...150 yds