Previous training plan (Treasure Island 2003 ) |
|
|
Next training plan (Half-Vineman 2004) |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Week 16 |
Run: 3mi
(36:25) |
Weights (upper body) |
Run: 3mi (36:57) |
REST |
REST |
Bike: Paradise Loop + |
Run: 4.25mi (56min) |
(Jan 5-11) |
|
|
|
(36 miles, 3
hours) |
|
Week 15 |
Bike: Cadence (1-4 gear) |
REST |
Swim:
Drills (flutter kick) |
REST |
REST |
MTB: 30 miles, 2 hours |
Run: 6mi (1:04) |
(Jan 12-18) |
10 min @ 80c W/U |
Bike:
Cadence (1-4 gear) |
|
|
|
5 min @ 85c |
5 min @ 80c W/U |
|
|
|
5 min @ 90c |
5 min @ 85c |
|
|
|
5 min @ 95c |
5 min @ 90c |
|
|
|
5 min @ 85c |
5 min @ 95c |
|
|
|
5 min @ 70c C/D |
5 min @ 85c |
|
|
|
|
5 min @ 70c C/D |
|
|
Week 14 |
REST |
Bike:
Cadence |
Swim:
Drills (front crawl) |
Bike: Cadence |
REST |
REST |
|
(Jan 19-25) |
7 min @ 80c (1-1) |
|
7 min @ 80c (1-1) |
|
|
1 min @ 90c (1-2) |
|
1 min @ 90c (1-2) |
|
|
1 min @ 85c (1-2) |
|
1 min @ 85c (1-2) |
RACE! |
|
2 min @ 90c (1-3) |
|
2 min @ 90c (1-3) |
10km run |
|
1 min @ 85c (1-3) |
|
1 min @ 85c (1-3) |
|
3 min @ 95c (1-4) |
|
3 min @ 95c (1-4) |
53:27 total |
|
1 min @ 85c (1-4) |
|
1 min @ 85c (1-4) |
8:36.1 min/mi ave |
|
4 min @ 95c (1-5) |
|
4 min @ 95c (1-5) |
mile 1 - 9:18 |
|
1 min @ 85c (1-5) |
|
1 min @ 85c (1-5) |
mile 2 - 7:40 |
|
3 min @ 95c (1-6) |
|
5 min @ 95-90c (1-6) |
mile 3 - 8:48 |
|
2 min @ 90c (1-6) |
|
3 min @ 90-85c (1-5) |
mile 4 - 9:05 |
|
3 min @ 90c (1-5) |
|
3 min @ 90-85c (1-4) |
mile 5 - 8:25 (est) |
|
3 min @ 90c (1-4) |
|
3 min @ 90-85c (1-3) |
mile 6 - 8:25 (est) |
|
3 min @ 90c (1-3) |
|
3 min @ 90-85c (1-2) |
|
|
3 min @ 90c (1-2) |
|
3 min @ 90-85c (1-1) |
|
|
3 min @ 90c (1-1) |
|
|
|
Week 13 |
Swim:
(front crawl) |
REST |
Swim: Drills (scissor kick) |
REST |
REST |
REST |
REST |
(Jan 26-Feb 1) |
400 W/U |
400 W/U |
|
Drills |
Drills |
|
4x50 |
4x50 |
|
8x25 sprint |
300 C/D |
|
200 C/D |
Bike:
(cadence) |
|
Bike: (cadence) |
5 min @ 85c (1-4) |
|
5 min @ 85c (1-4) |
5 min @ 90c (1-5) |
|
5 min @ 90c (1-5) |
3 min @ 90c (2-2) |
|
3 min @ 90c (1-4) |
3 min @ 95c (2-3) |
|
9 min @ 95c (1-5) |
1 min @ 100c (2-4) |
|
3 min @ 100c (1-5) |
3 min @ 90c (2-2) |
|
3 min @ 85c (1-4) |
3 min @ 95c (2-3) |
|
9 min @ 90c (1-5) |
1 min @ 100c (2-4) |
|
8 min @ 75c (1-3) |
3 min @ 90c (2-2) |
|
|
3 min @ 95c (2-3) |
|
|
1 min @ 100c (2-4) |
|
|
5 min @ 80c (1-4) |
Week 12 |
Swim:
(sidestroke) |
Run: (track) |
REST |
Bike:
(cadence) |
REST |
Bike: (Paradise) |
Run:
(trail) |
(Feb 2-8) |
400 W/U |
|
10 min @ 85c (1-4) |
29.54 miles in 2:03:26 |
2x2.7mi |
|
Drills |
|
5 min @ 90c (1-5) |
|
|
|
5x25 sprint |
|
1 min @ 95c (1-5) |
|
|
|
1x50 sprint |
|
2 min @ 90c (1-5) |
|
|
|
200 C/D |
|
4 min @ 90c (1-6) |
|
|
|
Bike: (cadence) |
|
1 min @ 95c (1-6) |
|
|
|
10 min @ 85c (1-4) |
|
2 min @ 90c (1-6) |
|
|
|
5 min @ 90c (1-4) |
|
5 min @ 80c (1-4) |
|
|
|
1 min @ 95c (1-4) |
|
|
|
|
|
2 min @ 90c (1-4) |
|
|
|
|
|
4 min @ 90c (1-5) |
|
|
|
|
|
1 min @ 95c (1-5) |
|
|
|
|
|
2 min @ 90c (1-5) |
|
|
|
|
|
5 min @ 80c (1-4) |
|
|
|
|
Week 11 |
Swim:
(whip kick) |
Run: (track - stairs) |
Bike:
(cadence) |
REST |
REST |
|
|
(Feb 9-15) |
250 W/U |
|
10 min @ 80c (1-4) |
|
|
|
Drills |
|
4 min @ 100c (1-5) |
|
|
|
8x50 sprint |
|
1 min @ 80c (1-5) |
|
|
|
250 C/D |
|
4 min @ 100c (1-5) |
|
|
|
Bike: (cadence) |
|
1 min @ 80c (1-5) |
|
|
|
10 min @ 80c (1-4) |
|
4 min @ 100c (1-5) |
RACE! |
RACE! |
|
4 min @ 100c (1-5) |
|
1 min @ 80c (1-5) |
6mi run |
2.75mi run |
|
1 min @ 80c (1-5) |
|
4 min @ 100c (1-5) |
|
4 min @ 100c (1-5) |
|
1 min @ 80c (1-5) |
49:48 total |
20:28 total |
|
1 min @ 80c (1-5) |
|
4 min @ 100c (1-5) |
8:18 min/mi ave |
7:26.5
min/mi ave |
|
4 min @ 100c (1-5) |
|
1 min @ 80c (1-5) |
|
|
|
1 min @ 80c (1-5) |
|
10 min @ 80c (1-4) |
|
|
|
4 min @ 100c (1-5) |
|
|
|
|
|
1 min @ 80c (1-5) |
|
|
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|
|
4 min @ 100c (1-5) |
|
|
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|
|
1 min @ 80c (1-5) |
|
|
|
|
|
10 min @ 80c (1-4) |
|
|
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|
Week 10 |
REST |
REST |
REST |
REST |
REST |
REST |
REST |
(Feb 16-22) |
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|
Week 9 |
Swim:
(breast) |
Run: (track) |
Swim: (various) |
REST |
REST |
Bike: (WILDFLOWER) |
REST |
(Feb 23-29) |
250 W/U |
Warmup |
300 W/U |
40km |
|
Drills |
timed 2-mile run |
Drills |
1:40:00 (estimated) |
|
25 yd back, breast, free |
|
300 C/D |
Run:
(WILDFLOWER) |
|
50 yd back, breast, free |
|
Bike:
(cadence) |
10km |
|
75 yd back, breast, free |
|
10 min @ 80c (1-4) |
55:33 (exact) |
|
300 C/D |
|
4 min @ 100c (1-6) |
|
|
Bike: (cadence) |
|
1 min @ 80c (1-6) |
|
|
10 min @ 80c (1-4) |
|
4 min @ 100c (1-6) |
|
|
4 min @ 100c (1-6) |
|
1 min @ 80c (1-6) |
|
|
1 min @ 80c (1-6) |
|
4 min @ 100c (1-6) |
|
|
4 min @ 100c (1-6) |
|
1 min @ 80c (1-6) |
|
|
1 min @ 80c (1-6) |
|
4 min @ 100c (1-6) |
|
|
4 min @ 100c (1-6) |
|
1 min @ 80c (1-6) |
|
|
1 min @ 80c (1-6) |
|
4 min @ 100c (1-6) |
|
|
4 min @ 100c (1-6) |
|
1 min @ 80c (1-6) |
|
|
1 min @ 80c (1-6) |
|
10 min @ 80c (1-5) |
|
|
4 min @ 100c (1-6) |
|
|
|
|
1 min @ 80c (1-6) |
|
|
|
|
8 min @ 80c (1-5) |
|
|
|
Week 8 |
REST |
Run: (track) |
Swim: (various) |
REST |
REST |
REST |
REST |
(Mar 1-7) |
Warmup |
300 W/U |
|
2km @ 7:30 |
Drills |
|
2km @ 7:30 |
300 C/D |
|
1km@6:30 |
Bike:
(cadence) |
|
|
10 min @ 80c (1-4) |
|
|
4 min @ 100c (1-6) |
|
|
1 min @ 80c (1-6) |
|
|
4 min @ 100c (1-6) |
|
|
1 min @ 80c (1-6) |
|
|
4 min @ 100c (1-6) |
|
|
1 min @ 80c (1-6) |
|
|
4 min @ 100c (1-6) |
|
|
1 min @ 80c (1-6) |
|
|
4 min @ 100c (1-6) |
|
|
1 min @ 80c (1-6) |
|
|
10 min @ 80c (1-5) |
|
|
|
|
|
|
Week 7 |
Swim: |
Run:
(track) |
Swim:
(various) |
REST |
REST |
|
REST |
(Mar 8-14) |
200 breast W/U |
Warmup |
300 W/U |
|
|
200 flutter kick |
2km @ 8:00 |
Drills |
|
|
200 free pull |
2x 1km @ 7:50 |
5x50 sprint |
|
|
timed 30 min (free) |
4x 500m @ 7:30 |
300 C/D |
|
|
(1600 yds) |
|
|
|
|
200 breast C/D |
|
|
|
|
Bike: (strength) |
|
|
|
|
5 min @ 80c (2-3) |
|
|
RACE! |
|
2 min @ 90c (2-4) |
|
|
10km run |
|
2 min @ 90c (2-5) |
|
|
|
2 min @ 80c (1-5) |
|
|
1:08:09 total |
|
2 min @ 95c (2-4) |
|
|
10:58 min/mi (ave) |
|
2 min @ 95c (2-5) |
|
|
|
|
2 min @ 80c (1-5) |
|
|
|
|
1 min @ 100c (2-4) |
|
|
|
|
1 min @ 100c (2-5) |
|
|
|
|
1 min @ 80c (1-5) |
|
|
|
|
1 min @ 80c (2-7) |
|
|
|
|
1 min @ 80c (1-5) |
|
|
|
|
1 min @ 80c (2-7) |
|
|
|
|
1 min @ 80c (1-5) |
|
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|
2 min @ 80c (2-6) |
|
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|
|
4 min @ 80c (1-5) |
|
|
|
Week 6 |
Swim: (pulling) |
Run: (track) |
REST |
REST |
REST |
REST |
REST |
(Mar 15-21) |
150 W/U |
4x 1500m |
|
Drills |
|
|
6x50 (80% effort) |
|
|
350 C/D |
|
|
Bike: (strength) |
|
|
5 min @ 80c (2-3) |
|
|
2 min @ 90c (2-4) |
|
|
2 min @ 90c (2-5) |
|
|
2 min @ 80c (1-5) |
|
|
2 min @ 95c (2-4) |
|
|
2 min @ 95c (2-5) |
|
|
2 min @ 80c (1-5) |
|
|
1 min @ 100c (2-4) |
|
|
1 min @ 100c (2-5) |
|
|
1 min @ 80c (1-5) |
|
|
1 min @ 80c (2-7) |
|
|
1 min @ 80c (1-5) |
|
|
1 min @ 80c (2-7) |
|
|
1 min @ 80c (1-5) |
|
|
2 min @ 80c (2-6) |
|
|
4 min @ 80c (1-5) |
|
Week 5 |
Swim:
(various) |
Run: (track) |
Swim:
(various) |
REST |
REST |
Run: |
Bike: |
(Mar 22-28) |
200 W/U |
|
200 W/U |
6.25 miles |
34.66 miles |
|
Drills |
|
Drills |
58:xx |
2:08:xx |
|
6x50 w/20s R.I. |
|
6x50 sprint |
|
|
|
6x50 kick/swim |
|
200 C/D |
|
|
|
250 C/D |
|
|
|
|
|
Bike: (strength) |
|
|
|
|
|
5 min @ 80c (2-3) |
|
|
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|
|
2 min @ 90c (2-4) |
|
|
|
|
|
2 min @ 90c (2-5) |
|
|
|
|
|
2 min @ 80c (1-5) |
|
|
|
|
|
2 min @ 95c (2-4) |
|
|
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|
|
2 min @ 95c (2-5) |
|
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|
|
2 min @ 80c (1-5) |
|
|
|
|
|
1 min @ 100c (2-4) |
|
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|
|
|
1 min @ 100c (2-5) |
|
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|
|
1 min @ 80c (1-5) |
|
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|
|
|
1 min @ 80c (2-7) |
|
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|
|
1 min @ 80c (1-5) |
|
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|
|
1 min @ 80c (2-7) |
|
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|
1 min @ 80c (1-5) |
|
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|
2 min @ 80c (2-6) |
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|
4 min @ 80c (1-5) |
|
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|
Week 4 |
Swim: (various) |
Run:
(track) |
Swim: (various) |
REST |
REST |
RACE! |
Bike: |
(Mar 29-Apr 4) |
300 W/U |
|
300 W/U |
10km run |
27.47 milies |
|
Drills |
|
Drills |
1:42:07 |
|
8x50 |
|
4x50 sprint |
50:09 total |
|
|
250 C/D |
|
300 C/D |
8:04 min/mi (ave) |
|
Week 3 |
REST |
REST |
REST |
REST |
REST |
Bike: (wildflower) |
REST |
(Apr 5-11) |
40km |
|
1:34:xx |
|
Run: |
|
10km |
Week 2 |
Swim:
(laps) |
Run: (track) |
REST |
Swim:
(laps) |
Run: (box) |
REST |
RACE DAY! |
(Apr 12-18) |
1320 yds |
Warmup |
400yds breast |
3.1 miles |
0.5mi swim |
|
Bike: (strength) |
4 x 400m, 30" RI |
900 yds free |
|
16mi bike |
|
6 min @ 80c (1-5) |
1 x 1mi, 1.5' RI |
Bike: (strength) |
|
|
|
3 min @ 90c (2-4) |
3 x 400m, 45" RI |
6 min @ 80c (1-5) |
|
|
|
3 min @ 90c (2-5) |
1 x 800m, 1.5' RI |
3 min @ 90c (2-4) |
|
|
|
2 min @ 80c (1-5) |
4 x 200m, 30" RI |
3 min @ 90c (2-5) |
|
|
|
3 min @ 95c (2-4) |
|
2 min @ 80c (1-5) |
|
|
|
3 min @ 95c (2-5) |
|
1 min @ 95c (2-4) |
|
|
|
2 min @ 80c (1-5) |
|
1 min @ 95c (2-5) |
|
|
|
3 min @ 95c (2-5) |
|
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|
|
3 min @ 95c (2-6) |
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|
2 min @ 80c (1-5) |
|
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|
|
1 min @ 95c (2-5) |
|
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|
|
1 min @ 95c (2-6) |
|
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|
|
1 min @ 80c (1-5) |
|
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|
|
1 min @ 80c (2-7) |
|
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|
1 min @ 80c (1-5) |
|
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|
|
1 min @ 80c (2-8) |
|
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|
|
1 min @ 80c (1-5) |
|
|
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|
|
2 min @ 80c (2-6) |
|
|
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|
|
+5RPM every 20 revs |
|
|
|
|
|
max 115c |
|
|
|
|
|
5 min @ 80c (1-5) |
|
|
|
4mi run |
Week 1 |
Swim: (laps) |
Bike: (strength) |
|
|
|
|
|
(Apr 19-25) |
150yd W/U |
6 min @ 80c (2-3) |
|
|
|
|
|
|
250 yd BR kick |
3 min @ 90c (2-4) |
|
|
|
|
|
|
50 yd BR pull |
3 min @ 90c (2-5) |
|
|
|
|
|
|
4X100yd FR,BR,FR,BR |
2 min @ 80c (1-5) |
|
|
|
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|
|
3x75yd FR,BR,FR |
3 min @ 95c (2-4) |
|
|
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|
|
2x50yd FR,BR |
3 min @ 95c (2-5) |
|
|
|
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|
|
1X25yd FR |
2 min @ 80c (1-5) |
|
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|
|
250yd C/D |
3 min @ 95c (2-5) |
|
|
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|
|
3 min @ 95c (2-6) |
|
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|
|
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|
|
2 min @ 80c (1-5) |
|
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|
|
1 min @ 95c (2-5) |
|
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|
1 min @ 95c (2-6) |
|
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|
|
1 min @ 80c (1-5) |
|
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|
1 min @ 80c (2-7) |
|
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|
1 min @ 80c (1-5) |
|
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|
|
1 min @ 80c (2-8) |
|
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|
|
1 min @ 80c (1-5) |
|
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|
|
2 min @ 80c (2-6) |
|
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|
|
+5RPM every 30 revs |
|
|
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|
|
max 110c |
|
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|
|
5 min @ 80c (1-5) |
|
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|
Week 0 |
|
REST |
Run: |
Bike: |
Walk: |
Walk: |
RACE DAY! |
(Apr 26-May 2) |
|
9km Easy |
21.87 mi |
Easy walk down/up |
Hard walk down/up |
1.5km swim |
|
|
|
1:24:07 |
Lynch Hill |
Lynch Hill |
40km bike |
|
|
|
|
|
Bike: |
|
|
|
|
|
|
15 minute fast spin |
10km run |
|
|
|
|
|
|
|
|
Bike Gears |
|
|
|
|
|
|
1-1 |
1.219 |
32 |
|
|
|
|
|
1-2 |
1.393 |
28 |
|
|
|
|
|
1-3 |
1.625 |
24 |
|
|
|
|
|
2-1 |
1.656 |
32 |
|
|
|
|
|
1-4 |
1.857 |
21 |
|
|
|
|
|
2-2 |
1.893 |
28 |
|
|
|
|
|
1-5 |
2.167 |
18 |
|
|
|
|
|
2-3 |
2.208 |
24 |
|
|
|
|
|
1-6 |
2.438 |
16 |
|
|
|
|
|
2-4 |
2.524 |
21 |
|
|
|
|
|
1-7 |
2.786 |
14 |
|
|
|
|
|
2-5 |
2.944 |
18 |
|
|
|
|
|
1-8 |
3.250 |
12 |
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|
|
2-6 |
3.313 |
16 |
|
|
|
|
|
1-9 |
3.545 |
11 |
|
|
|
|
|
2-7 |
3.786 |
14 |
|
|
|
|
|
2-8 |
4.417 |
12 |
|
|
|
|
|
2-9 |
4.818 |
11 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|