Week > 12

The total training time cracks the 10-hour mark. Listen to your body, though. If you feel you need an extra days rest, take it.

Monday

• Complete recovery day

Tuesday

Bike : - 1:10

• The Main set focuses on developing a sense of pace for the shorter, harder rides.
• The intensity level is high, so make sure to stay focused and Cool down completely at the end.
• 15:00 Warm up, as follows:
• - 5:00 in easy gear, 5:00 in moderate gear, 5:00 in moderately hard gear :
• 5 x 15 sec build to a sprint (115-120 rpm) w/45 sec easy spin after each
• Main set
• The goal is to establish a strong pace that you can maintain over the entire  interval ... don't start out too hard, or you'll never make it! Also, if you'd rather ...you can substitute a distance that you can cover over the 20:00 time frame
• (anywhere from 10K to 8 miles, for most of you). This will make it easier to make meaningful comparisons when we do similar sets in the future.
• 2 x 15:00 |-§-| 84-88% intensity w/10:00 active recovery |-§-| 60% after each
• Cool down completely, gradually reducing your HR gradually to under 60%.
• After the previous set this could take quite a while to accomplish!

Run : - 0:45

• Tuesday's steady tempo run, with a few bursts thrown in to help teach your body proper form  and faster leg turnover. During these "bursts" you should feel very relaxed and smooth while developing a sense of what it feels like to Run efficiently and fast.
• Warm up gradually, taking 15-20:00 to get up to 75%
• 6 x 20 sec using , w/1:40 recovery after each "burst"
• Maintain through the remainder of the time, gradually .... letting your HR return below 60%.

Daily total > 1:55

Week > to date > 1:55

Wednsday

Swimming 0:45

• Warm up
• 200 Swim
• 4 x 50 Swimming w/10 sec rest: 1-4 (#4 is pretty fast, ~85%)
• Main set
• 1500 continuous swim ... this will be an occasional benchmark so you can see how your swimming is  improving as the season progresses.
• Fight the urge to start out too hard  a good way to approach this is to try to descend each 500 (each one faster  than the one before), but don't start out too slow. Get psyched and good luck!
• (Alternate set: 1250 Swim)
• Cool down
• 4 x 50 easy Swimming w/10 sec after each
• Cool down completely

Bike : - 1:00

• 15:00 Warm up spin ... stay in your small chain ring throughout, progressing from 85 rpm at the  beginning to 105-110 by the end of the Warm up period.
• 3 x 4:30 set w/30 sec after each - do the following twice per set:
• 60 sec in medium gear |-§-| 105 rpm,
• 45 sec in easy gear |-§-| 115 rpm,
• 30 sec in harder gear |-§-| 95 rpm
• 3 x 4:30 set w/30 sec after each - perform as follows:
• 20 sec right leg - 10 sec transition - 20 sec left leg - 10 sec transition
• 30 sec right leg - 15 sec transition - 30 sec left leg - 15 sec transition
• 40 sec right leg - 20 sec transition - 40 sec left leg - 20 sec transition
• Continue spinning in your small chain ring, cooling down gradually by  reducing your cadence from 100+ rpm down to the mid-80's

Daily total > 1:45

Week > to date > 3:40

Thr

Swimming 0:45

• Warm up
• 300 Swim
• 200 w/o kick board (ok to use fins)
• 300 Swim
• Swimming progressively faster than first 300, building up to 85% intensity by the end
• Main set
• 10 x 100 w/30 sec rest after each (Alternate set: 8 x 100) ....each 100 should be comprised of:
• 25 Kick - 25 (follow order) - 50 freestyle, hard
• - the final 50 freestyle should be as fast as possible on every repeat
• Cool down
• 3 x 100 easy Swimming w/10 sec rest after each - Cool down gradually & completely

Run : - 1:00

• This can be performed either at the track or on the road:
• 15:00 Warm up jog, gradually getting your HR from 50% to 70% by the end 
• 4 x 7:00 efforts |-§-| 80-84% w/3:00 recovery |-§-| 60% after each
• Track alternative:
• 4 x (1 mile / 1600m) |-§-| 80-84% w/600m recovery jog after each
• - record your times for these to use for future comparison
• Cool down completely until your HR returns to 60%

Daily total > 1:45

Week > to date > 5:25

Friday

Swimming 1:00

• Warm up
• - Done continuously, with 10 sec rest after each repeat:
• 4 x 100 Swimming w/15 sec rest after each, |-§-| 60-70% intensity
• 4 x 50 Swimming w/10 sec rest after each, |-§-| 75-80% intensity
• 4 x 25 Swimming w/5 sec after each, |-§-| 85-90% intensity
• Main set
• Concentrate on getting into a rhythm with each of the following swims, ... and keep your consistent even as the pace increases.
• ( with paddles is fine)
• 800 Swimming |-§-| 75% intensity
• 2 sets of (3 x 200 Swimming w/15 sec after each) - 1:00 extra rest between sets
• - from 70% on #1 to 90+% on #3 for both sets
• (Alternate Set: 500 Swimming - 4 x 200)
• Cool down
• 4 x 50 w/10, continuous Cool down to complete recovery

Bike : - 0:45

• This is an active recovery ride and is less important that today's swim.
• You can go for an easy spin outside if you prefer, or an easy spin on the trainer.
• Either way, keep it in the small chain ring and stay focused on active recovery
• keep the intensity level at or under 75% throughout the ride.

Daily total > 1:45

Week > to date > 7:10

Saturday

Bike : - 1:20

• 20:00 Warm up spin:
• - 5:00 in easy gear, 7:00 in moderate gear, 8:00 in moderately hard gear
• Progressive Intervals:
• 27:00 (or 15km / 9.3 miles) |-§-| 75%, 1:00 recovery |-§-| 60%
• 18:00 (or 10km / 6.2 miles) |-§-| 80%, 2:00 recovery |-§-| 60%
• 10:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : - 0:30

• This is a shorter "brick run" that should be thrown directly after today's ride.
• The intensity should begin pretty high ... you'll still be "up" after your ride ... and then follow a gradual decline toward the end.
• You should optimally spend about
• 10:00 |-§-| 80%,
• 10:00 |-§-| 70-75%,
• and the remainder coasting in toward 50-60%.

Daily total > 1:50

Week > to date > 9:00

Sunday

Run : - 1:10

• Get into the Run : - slowly, gradually bringing your HR intensity up to 70% by the 15:00 mark.
• Then begin the following:
• 3 x 10:00 |-§-| 75-80%, with 5:00 active recovery jogs |-§-| 60%
• The remainder should be performed at a very slow, steady pace |-§-| 60-65% intensity.

Bike : - 0:00

• There is no post Bike Run  scheduled for today. It's been a great week. You completed your first Week with over 10 hours worth of training and your longest Week of running ...

Daily total > 1:40

Week > to date > 10:10

Swimming 2:30 - Bike : - 4:15 - Run : - 3:25 - Total: 10:10