Approximately 6 hours total training quantum per week

Monday Tuesday Wednesday Thursday Friday Saturday

AM
L
S
D

6
0

t
o

9
0

m
i
n
u
t
e
s

R
E
P

6
Swim 30min 30min
Bie 30min
Run 30min
Dri!!s
Stren"th 30min
PM
Swim
Bie 30min
Run 30min
Dri!!s
Stren"th 30min
Swim any stroe #ontinuous or with $rea to a tota! time as indi#ated
Bie either on road or stationary at an e%ort o& 'one ( to 'one 3 ie 60) to *+) ma, heart rate
Run at moderate or moderate easy e%ort main!y and -i# u- or insert with some &art!e
Wednesday run #an inset a $!o# o& .0 minutes tem-o in $etween the run
Stren"th session #an in#!ude "ym with wei"th or usin" $ody wei"ht -!us #ore
Runnin" dri!!s #an in#or-orate .0 minutes to (0 minutes a&ter ea#h trainin" session
For Saturday run i& #arry out in the mornin" then mo/e Friday run to mornin" $y swa--in" with $ie
Run the day a&ter tra# worout wi!! $e moderate easy e%ort RPE +06
LSD e%ort RPE 6 or $etween hi"h end o& 'one ( and !ow end o& 'one 3
T
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a
#

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r
e
-
e
a
t
s
Sunday
R
e
s
t
Bie either on road or stationary at an e%ort o& 'one ( to 'one 3 ie 60) to *+) ma, heart rate
Run at moderate or moderate easy e%ort main!y and -i# u- or insert with some &art!e
Runnin" dri!!s #an in#or-orate .0 minutes to (0 minutes a&ter ea#h trainin" session
For Saturday run i& #arry out in the mornin" then mo/e Friday run to mornin" $y swa--in" with $ie
Approximately 8 hours total training quantum per week
Monday Tuesday Wednesday Thursday Friday Saturday
AM L
S
D

9
0

t
o

.
0
+

m
i
n
u
t
e
s

R
P
E

6
Swim 30min 30min
Bie 1+min
Run 1+min
Dri!!s
Stren"th 30min
PM
Swim
Bie 1+min
Run 1+min
Dri!!s
Stren"th 30min
Swim any stroe #ontinuous or with $rea to a tota! time as indi#ated
Bie either on road or stationary at an e%ort o& 'one ( to 'one 3 ie 60) to *+) ma, heart rate
Run at moderate or moderate easy e%ort main!y and -i# u- or insert with some &art!e
Wednesday run #an inset a $!o# o& .0 minutes tem-o in $etween the run
Stren"th session #an in#!ude "ym with wei"th or usin" $ody wei"ht -!us #ore
Runnin" dri!!s #an in#or-orate .0 minutes to (0 minutes a&ter ea#h trainin" session
For Saturday run i& #arry out in the mornin" then mo/e Friday run to mornin" $y swa--in" with $ie
Run the day a&ter tra# worout wi!! $e moderate easy e%ort RPE +06
LSD e%ort RPE 6 or $etween hi"h end o& 'one ( and !ow end o& 'one 3
T
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#

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r
e
-
e
a
t
s
Sunday
R
e
s
t
Bie either on road or stationary at an e%ort o& 'one ( to 'one 3 ie 60) to *+) ma, heart rate
Run at moderate or moderate easy e%ort main!y and -i# u- or insert with some &art!e
Runnin" dri!!s #an in#or-orate .0 minutes to (0 minutes a&ter ea#h trainin" session
For Saturday run i& #arry out in the mornin" then mo/e Friday run to mornin" $y swa--in" with $ie
Approximately 10 hours total training quantum per week
Monday Tuesday Wednesday Thursday Friday Saturday
AM
L
S
D

.
0
+

t
o

.
(
0

m
i
n
u
t
e
s

R
P
E

6
Swim
30min 30min
Bie 60min 30min
Run 60min
Dri!!s
Stren"th 30min
PM
Swim
Bie 60min
Run 60min
Dri!!s
Stren"th 30min
Swim any stroe #ontinuous or with $rea to a tota! time as indi#ated
Bie either on road or stationary at an e%ort o& 'one ( to 'one 3 ie 60) to *+) ma, heart rate
Run at moderate or moderate easy e%ort main!y and -i# u- or insert with some &art!e
Wednesday run #an inset a $!o# o& .0 minutes tem-o in $etween the run
Stren"th session #an in#!ude "ym with wei"th or usin" $ody wei"ht -!us #ore
Runnin" dri!!s #an in#or-orate .0 minutes to (0 minutes a&ter ea#h trainin" session
For Saturday run i& #arry out in the mornin" then mo/e Friday run to mornin" $y swa--in" with $ie
Run the day a&ter tra# worout wi!! $e moderate easy e%ort RPE +06
LSD e%ort RPE 6 or $etween hi"h end o& 'one ( and !ow end o& 'one 3
T
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a
#

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"

r
e
-
e
a
t
s
Sunday
R
e
s
t
Bie either on road or stationary at an e%ort o& 'one ( to 'one 3 ie 60) to *+) ma, heart rate
Run at moderate or moderate easy e%ort main!y and -i# u- or insert with some &art!e
Runnin" dri!!s #an in#or-orate .0 minutes to (0 minutes a&ter ea#h trainin" session
For Saturday run i& #arry out in the mornin" then mo/e Friday run to mornin" $y swa--in" with $ie