Monday Tuesday Wednesday Thursday Friday Sat Sun

rest recover ride zone2 ride 2hrs Long easy RUN threshold no bike day pls open gear/group
zone 2 bike 30 minimum interval ride
morning 1hr EASY RUN if
30mins max NO muscle sore

30 mins easy if feeling good

run 9-11 pace Stride reps

rest day STEADY STATE 3hrs zone 2 BRICK swt/tmp TAPER:Bike REST Open Gear
RUN interval Sunday (OGS)
or Brick swt/tmp

rest EASY RUN zone 2 ride 2hrs half Brick 1hr Recovery rest RACE DAY
30mins. swt/tmp ride

NAME; SAMMIE

Workouts:
Easy Run 30 mins
5 mins walk/jog, 20 mins run 9min/km pace, 5 mins cooldwon slowly jog before starts walking

Long Easy Run

10 mins warm up 40 mins easy steady state run, 10 cooldown

Steady State Run

jog for 10 mins, Run for 15 mins Target Pace 6:00-7:10 mins/km, 10 mins cooldown

Hill Reps;
10 mins warm up 5mins fast walk to 5 mins jog, 20 sec easy to 45 second to zone 4-5 to 1 min cooldown x8,
10 mins coold down 5mins jog to 5 mins walk

Stride Reps
10 mins warm up, 20 sec on max, 1 mins recover x6 times, 10 mins cooldwon, 5mins jog to 5 mins walk

Brick session:
Swt/Tmp
Bike warm up for 5 mins, 20 mins zone 3-4 bike with 10 mins zone 2 in between x2
Run 10 mins zone 3-4 with 5 mins zone 2 in between x2

TAPER:
Bike: 10 mins warm up zone 1-2, 4 mins race pace with 6 mins recovery in between x4, 10 mins cooldown