Training Guide
|
Week |
Day |
Swim |
Bike |
Run |
|
5/28 |
|
|
|
|
|
|
Mon |
DAY OFF |
DAY OFF |
DAY OFF |
|
|
Tue |
300 yds a.m. |
|
3 miles p.m. |
|
|
Wed |
|
8 miles |
|
|
|
Thur |
300 yds a.m. |
|
2 miles p.m. |
|
|
Fri |
|
|
|
|
|
Sat |
|
|
3 miles a.m. |
|
|
Sun |
|
10 miles a.m. |
|
|
6/4 |
|
|
|
|
|
|
Mon |
DAY OFF |
DAY OFF |
DAY OFF |
|
|
Tue |
300 yds a.m. |
|
3 miles p.m. |
|
|
Wed |
|
10 miles |
|
|
|
Thur |
500 yds a.m. |
|
3 miles p.m. |
|
|
Fri |
|
8 miles |
|
|
|
Sat |
|
|
4 miles a.m. |
|
|
Sun |
|
10 miles a.m. |
|
|
6/11 |
|
|
|
|
|
|
Mon |
DAY OFF |
DAY OFF |
DAY OFF |
|
|
Tue |
500 yds a.m. |
|
3.5 miles p.m. |
|
|
Wed |
|
10 miles |
|
|
|
Thur |
500 yds a.m. |
|
3 miles p.m. |
|
|
Fri |
|
10 miles |
|
|
|
Sat |
|
|
5 miles a.m. |
|
|
Sun |
|
12 miles a.m. |
|
|
6/18 |
|
Recovery Week |
Recovery Week |
Recovery Week |
|
|
Mon |
DAY OFF |
DAY OFF |
DAY OFF |
|
|
Tue |
300 yds a.m. |
|
3 miles p.m. |
|
|
Wed |
|
8 miles |
|
|
|
Thur |
300 yds a.m. |
|
3 miles p.m. |
|
|
Fri |
|
8 miles |
|
|
|
Sat |
|
|
3 miles a.m. |
|
|
Sun |
|
10 miles a.m. |
|
|
6/25 |
|
|
|
|
|
|
Mon |
DAY OFF |
DAY OFF |
DAY OFF |
|
|
Tue |
500 yds a.m. |
|
4 miles p.m. |
|
|
Wed |
|
10 miles |
|
|
|
Thur |
750 yds a.m. |
|
3 miles p.m. |
|
|
Fri |
|
10 miles |
|
|
|
Sat |
|
|
5 miles a.m. |
|
|
Sun |
|
15 miles a.m. |
|
|
7/2 |
|
|
|
|
|
|
Mon |
DAY OFF |
DAY OFF |
DAY OFF |
|
|
Tue |
750 yds a.m. |
|
4 miles p.m. |
|
|
Wed |
|
15 miles |
|
|
|
Thur |
750 yds a.m. |
|
3 miles p.m. |
|
|
Fri |
|
10 miles |
|
|
|
Sat |
|
|
6 miles a.m. |
|
|
Sun |
|
15 miles a.m. |
|
|
7/9 |
|
|
|
|
|
|
Mon |
DAY OFF |
DAY OFF |
DAY OFF |
|
|
Tue |
750 yds a.m. |
|
4 miles p.m. |
|
|
Wed |
|
15 miles |
|
|
|
Thur |
1000 yds a.m. |
|
3.5 miles p.m. |
|
|
Fri |
|
10 miles |
|
|
|
Sat |
|
|
6 miles a.m. |
|
|
Sun |
|
20 miles a.m. |
|
|
7/16 |
|
Recovery Week |
Recovery Week |
Recovery Week |
|
|
Mon |
DAY OFF |
DAY OFF |
DAY OFF |
|
|
Tue |
500 yds a.m. |
|
3 miles p.m |
|
|
Wed |
|
10 miles |
|
|
|
Thur |
500 yds a.m. |
|
|
|
Brick |
Fri |
|
10 miles |
3 miles |
|
|
Sat |
1000 yds optional p.m |
|
5 miles a.m |
|
|
Sun |
|
15 miles a.m. |
|
|
7/23 |
|
|
|
|
|
|
Mon |
DAY OFF |
DAY OFF |
DAY OFF |
|
|
Tue |
1000 yds a.m. |
|
4 miles p.m |
|
|
Wed |
|
15 miles |
|
|
|
Thur |
1250 yds a.m. |
|
4 miles p.m |
|
|
Fri |
|
15 miles |
|
|
|
Sat |
1000 yds optional p.m |
|
6 miles a.m |
|
|
Sun |
|
25 miles a.m. |
|
|
7/30 |
|
|
|
|
|
|
Mon |
DAY OFF |
DAY OFF |
DAY OFF |
|
|
Tue |
1250 yds a.m |
|
5 miles p.m |
|
|
Wed |
|
20 miles |
|
|
|
Thur |
1500 yds a.m |
|
|
|
Brick |
Fri |
|
15 miles |
4 miles |
|
|
Sat |
1000 yds optional p.m |
|
7 miles a.m |
|
|
Sun |
|
30 miles a.m. |
|
|
8/6 |
|
Race Week |
Race Week |
Race Week |
|
|
Mon |
DAY OFF |
DAY OFF |
DAY OFF |
|
|
Tue |
1500 yds |
|
6 miles |
|
|
Wed |
|
30 miles |
|
|
|
Thur |
1000 yds |
|
3 miles |
|
|
Fri |
DAY OFF |
DAY OFF |
DAY OFF |
|
Brick |
Sat |
|
5 Miles |
2 Miles |
|
|
SUN |
RACE! |
RACE! |
RACE! |
|
PO Box 220, Spicer, MN 56288 320-796-2195 Dave Baker - Race Director |
