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    Week Mon Tue Wed Thu Fri Sat Sun 8/1 b210k

    Uploaded by

    Brooke Marsh
    This document outlines a 16-week training plan focused on increasing run distances each week and incorporating strength training, cross training, and rest periods. The plan starts with 2-mile runs and strength training on weekdays and increases to 5-mile runs by week 5. It then incorporates swimming, biking, and brick workouts (bike followed by run). Run distances continue to increase to a peak of 12 miles. Race weeks include a 10k, 15k, half marathon, and triathlon with rest and recovery periods built in throughout.

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    Week Mon Tue Wed Thu Fri Sat Sun 8/1 b210k

    Uploaded by

    Brooke Marsh
    40 views4 pages
    This document outlines a 16-week training plan focused on increasing run distances each week and incorporating strength training, cross training, and rest periods. The plan starts with 2-mile runs and strength training on weekdays and increases to 5-mile runs by week 5. It then incorporates swimming, biking, and brick workouts (bike followed by run). Run distances continue to increase to a peak of 12 miles. Race weeks include a 10k, 15k, half marathon, and triathlon with rest and recovery periods built in throughout.

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    Original Title

    Pre Training Program

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    This document outlines a 16-week training plan focused on increasing run distances each week and incorporating strength training, cross training, and rest periods. The plan starts with 2-mile runs and strength training on weekdays and increases to 5-mile runs by week 5. It then incorporates swimming, biking, and brick workouts (bike followed by run). Run distances continue to increase to a peak of 12 miles. Race weeks include a 10k, 15k, half marathon, and triathlon with rest and recovery periods built in throughout.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    40 views4 pages

    Week Mon Tue Wed Thu Fri Sat Sun 8/1 b210k

    Uploaded by

    Brooke Marsh
    This document outlines a 16-week training plan focused on increasing run distances each week and incorporating strength training, cross training, and rest periods. The plan starts with 2-mile runs and strength training on weekdays and increases to 5-mile runs by week 5. It then incorporates swimming, biking, and brick workouts (bike followed by run). Run distances continue to increase to a peak of 12 miles. Race weeks include a 10k, 15k, half marathon, and triathlon with rest and recovery periods built in throughout.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 4

    Week 8/1 b210k

    8/8

    Mon

    Tue

    Wed

    Thu 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength
    3 m run

    Fri REST REST REST REST REST REST REST REST REST REST REST REST REST REST REST REST REST

    Sat 40 min cross

    Sun 3 m run

    Stretch & 30 min 2.5 m run Strengthen cross Stretch & 30 min 2.5 m run Strengthen cross Stretch & 2.5 m run Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen
    3 m run 35 min cross 35 min cross 40 min cross 40 min cross 45 min cross 30 min cross 5 x 400 mile pace 6 x 400 mile pace 40 min tempo run 8 x 400 mile pace 30 min tempo run 30 min cross 35 min cross 40 min cross 40 min cross

    40 min cross 3.5 m run


    50 min cross 4 m run

    8/15

    8/22

    50 min cross

    4 m run

    8/29

    3 m run

    60 min cross

    4.5 m run

    9/5

    3 m run

    60 min cross

    5 m run

    9/12

    3 m run

    60 min cross

    5.5 m run

    9/19 9/26 5k pace 10/3

    3 m run

    REST

    10k RACE

    3 m run

    3 m run

    5 m run

    3 m run

    3 m run

    4 m run

    6 m run

    10/10

    3 m run

    3 m run

    REST

    5k TEST

    10/17

    3 m run

    3 m run

    5 m fast

    7 m run

    10/24 10/31 15k 11/7

    3 m run

    2 m run 2 m run + strength 2 m run + strength 3 m run + strength 3 m run + strength

    REST

    5k RACE

    2 m run

    2 m run

    30 min cross

    3 m run

    4 m run

    30 min cross

    11/14

    4 m run

    5 m run

    40 min cross

    11/21

    4 m run

    6 m run

    50 min cross

    11/28

    Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen


    Stretch & Strengthen

    3 m run

    45 min cross 45 min cross 45 min cross 30 min cross

    3 m run + strength 3 m run + strength 3 m run + strength 2 m run + strength

    REST REST REST


    REST

    4 m run

    50 min cross

    12/5

    5 m run

    7 m run

    60 min cross

    12/12

    5 m run

    8 m run

    60 min cross

    12/19 12/26 mini 1/2

    3 m run

    REST

    15k RACE

    Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen

    16 (2:2) 16 (2:2) 18 (2:2) 20 (2:2) 24 (2:2)

    30 min 17.5 (2:1.5) & cross strength 30 min cross 35 min cross 35 min cross 40 min cross 18 (2:2) & strength 18 (2:2) & strength 24 (2:2) & strength 27 (2.5:2) & strength 30 (3:2) & strength 30 (3:2) & strength
    3 m run + strength 3 m run + strength 3 m run + strength 3 m run + strength 3 m run + strength 3 m run + strength 3 m run + strength

    REST REST REST REST REST REST REST


    REST

    17.5 (2:1.5) or cross 18 (2:2) or cross 18 (2:2) or cross 20 (2:2) or cross 24 (2:2) or cross

    3 m run 3.5 m run 4 m run 4.5 m run 5 m run

    1/9

    1/16

    1/23

    1/30

    Stretch & 40 min 27 (2.5:2) Strengthen cross Stretch & 45 min 27 (2.5:2) Strengthen cross Stretch & Strengthen Stretch & Strengthen
    3 m run 5 x 400 5k pace 30 min tempo run

    27 (2.5:2) or 5.5 m run cross 5k RACE


    3 m run

    2/6

    REST
    5 m run

    2/13

    2/20

    3 m run

    REST

    3 m pace

    6 m run

    2/27

    Stretch & 6 x 400 5k 3.5 m run pace Strengthen Stretch & 35 min 3.5 m run tempo run Strengthen Stretch & Strengthen Stretch & Strengthen
    4 m run 7 x 400 5k pace 40 min tempo run

    REST

    10k RACE

    REST

    3/5

    REST

    3 m run

    7 m run

    3/12

    REST

    3 m pace

    8 m run

    3/19

    4 m run

    REST

    REST

    6 m run

    3/26

    Stretch & 8 x 400 5k 4.5 m run pace Strengthen

    REST

    4 m pace

    9 m run

    4/2

    Stretch & 40 min 4.5 m run tempo run Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen
    5 m run 9 x 400 5k pace 45 min tempo run 10 x 400 5k pace 30 min tempo run Bike 35 min easy

    3 m run + strength 3 m run + strength 3 m run + strength 3 m run + strength 3 m run Swim 100 w/u 3x50 (:15) 100 c/d Run (PM) 30 min Swim 100 w/u 2x75 (:15) 100 c/d Run (PM) 35 min Swim 100 w/u 2x100 (:20) 100 c/d Run (PM) 35 min Run 20 min

    REST

    15K RACE

    REST

    4/9

    REST

    REST

    10 m run

    4/16

    5 m run

    REST

    5 m pace

    11 m run

    4/23 4/30

    5 m run 4 m run

    REST REST

    3 m pace

    12 m run

    5/7 TRI

    Swim 100 w/u Stretch & 3x50 (:15) Strengthen 100 c/d

    REST

    HALF REST & MARATHON CELEBRATE RACE Bike Run 40 min 30 min easy

    5/14

    Swim 100 w/u Stretch & 2x75 (:15) Strengthen 100 c/d

    Bike 45 min easy

    REST

    Bike 50 min easy

    Run 30 min

    5/21

    Stretch & Strengthen

    Swim 100 w/u 2x100 (:20) 100 c/d Swim 100 w/u 4x25 (:15) 100 c/d Run 3m

    Bike 50 min aerobic

    REST

    Bike 50 min aerobic

    Run 35 min

    5/28 recovery week

    Stretch & Strengthen

    Bike 30 min easy

    REST

    Bike 30 min easy

    Run 20 min

    6/4

    Stretch & Strengthen

    Swim 100 w/u 300 100 c/d

    BRICK 20 min bike 10 min run

    Swim 100 w/u 300 100 c/d

    Bike 15 m aerobic

    Run 3m

    Run 4m 6/11

    Stretch & Strengthen

    Swim 100 w/u 300 100 c/d

    BRICK 30 min bike 10 min run

    Swim 100 w/u 300 100 c/d

    Bike 15 m aerobic

    Run 4m

    Run 5m 6/18

    Stretch & Strengthen

    Swim 50 w/u 600 50 c/d

    BRICK 30 min bike 15 min run

    Swim 50 w/u 600 50 c/d

    Bike 16 m aerobic

    Run 5m

    Run 5m 6/25

    Stretch & Strengthen

    Swim 50 w/u 600 50 c/d

    BRICK 40 min bike 10 min run

    Swim 50 w/u 600 50 c/d

    Bike 17 m aerobic

    Run 5m

    7/2 recovery week

    Stretch & Strengthen

    Swim 100 w/u 4x25 (:15) 100 c/d Run 5m

    Bike 30 min easy

    Run 20 min REST

    Bike 30 min easy

    Run 20 min

    7/9

    Stretch & Strengthen

    Swim open water

    BRICK 45 min bike 15 min run

    Swim 50 w/u 600 50 c/d

    Bike 20 m aerobic

    Run 5m

    Run 5m 7/16

    Stretch & Strengthen

    Swim open water

    BRICK 45 min bike 20 min run

    Swim 50 w/u 800 50 c/d

    Bike 20 m aerobic

    Run 5m

    Run 5m 7/23

    Stretch & Strengthen

    Swim open water

    BRICK 20 min bike 10 min run

    Swim 50 w/u 800 50 c/d

    Bike 20 m aerobic

    Run 5m

    7/30

    Stretch & Strengthen

    REST

    Swim 15 min Bike 30 min easy

    REST

    Swim 10 min easy Run 15 min easy

    RACE DAY

    REST & CELEBRATE

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