TRAINING

TRAINING PLAN - WEEKS 1 TO 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 – TIME TO GET STARTED! OUR PLAN BEGINS ON A MONDAY, BUT YOU CAN START ON ANY DAY OF THE WEEK
SWIM REST DAY BIKE RUN/WALK REST DAY BIKE REST DAY
2 x 50m Repeat x 6 500m walk Ride for 10km
2 x 75m • at a moderate at a moderate
2 x 100m 1km intensity to vigorous
• at a vigorous • intensity on a
All performed intensity 500m run mostly
at a moderate • at a vigorous flat route
to vigorous 500m intensity
intensity. Rest at a moderate •
for 10-30secs intensity 500m walk
after each at a moderate
interval (based intensity
on fatigue)

WEEK 2 – STILL ONLY FOUR TRAINING DAYS, BUT A SLIGHT INCREASE IN VOLUME
SWIM RUN/WALK REST DAY RUN REST DAY BIKE REST DAY
1 x 150m 300m walk Repeat x 3 Ride for 13km
1 x 125m at a moderate • at a moderate
1 x 100m intensity 400m to vigorous
1 x 75m • at a vigorous intensity on a
700m run intensity mostly flat
1 x 50m route
at a vigorous •
• intensity
All performed 200m
at a moderate • at near max
to vigorous 300m walk effort
intensity at a moderate •
intensity 400m
at a moderate
intensity

WEEK 3 – FIVE SESSIONS THIS WEEK AND A LITTLE MORE INTENSITY, ESPECIALLY IN THE RUN
SWIM REST DAY BIKE RUN/WALK REST DAY BIKE RUN/WALK
4 x 50m Repeat x 6 1km run Ride for 15km 2km run
3 x 75m • at a vigorous at a moderate at a vigorous
2 x 100m 1km intensity to vigorous intensity
• at a vigorous • intensity on a •
All performed intensity 500m walk slightly hilly 500m walk
at a moderate • at a moderate route at a moderate
to vigorous 500m intensity intensity
intensity at a moderate •
intensity 1km run
at a vigorous
intensity

WEEK 4 – YOU’RE HALFWAY! BY NOW, YOU’LL BE FEELING FITTER AND THE SESSIONS SHOULD FEEL GOOD
SWIM RUN/WALK REST DAY RUN REST DAY BIKE REST DAY
1 x 200m Repeat x 3 Repeat x 4 Ride for 15km
1 x 150m • • at a moderate
1 x 100m 200m walk 400m to vigorous
All at a at a moderate at a vigorous intensity on a
moderate to intensity intensity mostly flat
vigorous • • route
intensity 800m run 200m
• at a vigorous at near max
4 x 50m intensity effort
at a vigorous •
intensity 400m
at a moderate
intensity

102 / / Spring 2017