WEEK 1

WEEK 2

WEEK 3

WEEK 4

SWIM

300 yds/easy

400 yds/easy

500 yds/easy

500 yds/easy

BIKE

5 miles/flats, easy

7 miles/flats, easy

9 miles/flats, easy

10 miles/flats, easy

RUN

1 mile/walk/run

1 1/2 miles/walk/run

2 miles/walk/r un

3 miles/walk/r un

WEEK 5

WEEK 6

WEEK 7

WEEK 8

SWIM

700 yds/400 yds WU

900 yds/350 yds WU

1000 yds/300 yds WU

1500 yds/300 yds WU

4x50 yds PUSH

5x50 yds PUSH

7x50 yds PUSH

5x50 yds PUSH

100 yds CD

100 yds CD

250 yds CD

450 yds CD

BIKE

15 miles/course

15 miles/course

15 miles/course

15 miles/course

hills

PUSH hills

PUSH hills

PUSH hills

RUN

4 miles/walk/run WU

5 miles/walk/run
WU

6 miles/ Jog WU

6 miles/ Jog WU

run 1 mile

run 1 mile

run 2 miles

run 2 miles

walk/run REST

walk/run REST

walk/run REST

walk/run REST

run 1 mile

run 1 mile

run 1 mile

run 1 mile

walk/run CD

walk/run REST

walk/run REST

walk/run REST

run 1 mile

run 1.5 miles

run 1 mile

walk/run CD

walk/run rest

walk/run rest

(all on course)

(all on course)

WEEK 9

WEEK 10

WEEK 11

SWIM

1500 yds/300 yds WU

1500 yds/300 yds WU

1000 yds

5x100 yds PUSH

500 yds TT

Easy 500 yds swims Mon/Wed

500 yds TT

500 TT

Rest Thurday/Fri

200 yds CD

200 yds CD

Race Saturday

BIKE

15 miles/course

15 miles/course

10 miles/course

PUSH hills

TT race distance

easy 5 miles on course Tuesday

Big ring

Big ring

easy 5 miles on flats Thursday

Rest Friday (check equipment )

RUN

6 miles/ Jog WU

repeat Week 9

Race Saturday

run 2 miles

run 2 miles after bike

4 miles:

2 easy on Monday

2 easy on Wed

Rest Th, Friday

Race Saturday