| Michael
Pates Total Sprint Program
Designed by
Michael Pate author of "When
Big Boys Tri"
By using this program, you accept the
RESTRICTIONS AND TERMS OF USE
Week One
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 50 yards
-
Cool Down 50 yards
|
Off |
Walk for 20 minutes |
|
Tuesday |
Off |
2 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 50 yards
-
Cool Down 50 yards
|
Off |
Walk for 20 minutes |
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 50 yards
-
Cool Down 50 yards
|
2 miles |
Off |
|
Saturday |
Off |
Off |
Walk for 25 minutes |
|
Sunday |
Off |
2 miles |
Off |
Week Two
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 100 yards
-
Cool Down 50 yards
|
Off |
Walk for 20 minutes |
|
Tuesday |
Off |
2 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 100 yards
-
Cool Down 50 yards
|
Off |
Walk for 20 minutes |
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 100 yards
-
Cool Down 50 yards
|
2 miles |
Off |
|
Saturday |
Off |
Off |
Walk for 25 minutes |
|
Sunday |
Off |
2 miles |
|
Week Three
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 150 yards
-
Cool Down 100 yards
|
Off |
Walk for 25 minutes
(You can start to
jog part of time, but don’t over do
it.) |
|
Tuesday |
Off |
3 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 150 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 20 minutes |
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 150 yards
-
Cool Down 100 yards
|
3 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 25 minutes |
|
Sunday |
Off |
4 miles |
Off |
Week Four
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 200 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 30 minutes
- Walk 5 minutes
-
Jog 2 minutes
|
|
Tuesday |
Off |
4 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 200 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 30 minutes
- Walk 5 minutes
-
Jog 2 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 200 yards
-
Cool Down 100 yards
|
4 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 35 minutes |
|
Sunday |
Off |
5 miles |
Off |
Week Five
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 250 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 20 minutes
- Walk 5 minutes
-
Jog 2 minutes
|
|
Tuesday |
Off |
4 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 250 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 20 minutes
- Walk 5 minutes
-
Jog 2 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 250 yards
-
Cool Down 100 yards
|
4 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 20 minutes |
|
Sunday |
Off |
4 miles |
Off |
Week Six
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 300 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 4:30 minutes
-
Jog 2:30 minutes
|
|
Tuesday |
Off |
5 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 300 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 4:30 minutes
-
Jog 2:30 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 300 yards
-
Cool Down 100 yards
|
5 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 45 minutes |
|
Sunday |
Off |
7 miles |
Off |
Week Seven
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 350 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 4:00 minutes
-
Jog 3:00 minutes
|
|
Tuesday |
Off |
6 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 350 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 4:00 minutes
-
Jog 3:00 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 350 yards
-
Cool Down 100 yards
|
6 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 50 minutes |
|
Sunday |
Off |
8 miles |
Off |
Week Eight
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 400 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 4:00 minutes
-
Jog 3:00 minutes
|
|
Tuesday |
Off |
6 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 400 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 4:00 minutes
-
Jog 3:00 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 400 yards
-
Cool Down 100 yards
|
6 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 50 minutes |
|
Sunday |
Off |
10 miles |
Off |
Week Nine
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 450 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 3:30 minutes
-
Jog 3:30 minutes
|
|
Tuesday |
Off |
7 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 450 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 3:30 minutes
-
Jog 3:30 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 450 yards
-
Cool Down 100 yards
|
7 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 50 minutes |
|
Sunday |
Off |
10 miles |
Off |
Week Ten
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 400 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 3:30 minutes
-
Jog 3:30 minutes
|
|
Tuesday |
Off |
5 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 400 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 3:30 minutes
-
Jog 3:30 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 400 yards
-
Cool Down 100 yards
|
5 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 30 minutes |
|
Sunday |
Off |
5 miles |
Off |
Week Eleven
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 500 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 3:00 minutes
-
Jog 4:00 minutes
|
|
Tuesday |
Off |
9 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 500 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 3:00 minutes
-
Jog 4:00 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 500 yards
-
Cool Down 100 yards
|
9 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 50 minutes |
|
Sunday |
Off |
12 miles |
Off |
Week Twelve
|
|
Swim |
Bike |
Run |
|
Monday |
·
Warm up
- Freestyle 550 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 2:30 minutes
-
Jog 4:30 minutes
|
|
Tuesday |
Off |
9 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 550 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 2:30 minutes
-
Jog 4:30 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 550 yards
-
Cool Down 100 yards
|
9 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 50 minutes |
|
Sunday |
Off |
15 miles |
Off |
Week Thirteen
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 600 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 2:30 minutes
-
Jog 4:30 minutes
|
|
Tuesday |
Off |
9 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 600 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 2:30 minutes
-
Jog 4:30 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 600 yards
-
Cool Down 100 yards
|
9 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 50 minutes |
|
Sunday |
Off |
15 miles |
Off |
Week Fourteen
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 650 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 2:00 minutes
-
Jog 5:00 minutes
|
|
Tuesday |
Off |
9 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 650 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 2:00 minutes
-
Jog 5:00 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 650 yards
-
Cool Down 100 yards
|
9 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 55 minutes |
|
Sunday |
Off |
15 miles |
Off |
Week Fifteen
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 700 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 2:00 minutes
-
Jog 5:00 minutes
|
|
Tuesday |
Off |
9 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 700 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 2:00 minutes
-
Jog 5:00 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 700 yards
-
Cool Down 100 yards
|
9 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 50 minutes |
|
Sunday |
Off |
20 miles |
Off |
Week Sixteen
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 750 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 1:30 minutes
-
Jog 5:30 minutes
|
|
Tuesday |
Off |
10 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 750 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 1:30 minutes
-
Jog 5:30 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 750 yards
-
Cool Down 100 yards
|
10 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 50 minutes |
|
Sunday |
Off |
20 miles |
Off |
Week Seventeen
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 800 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 1:00 minutes
-
Jog 6:00 minutes
|
|
Tuesday |
Off |
10 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 800 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 1:00 minutes
-
Jog 6:00 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 800 yards
-
Cool Down 100 yards
|
10 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 50 minutes |
|
Sunday |
Off |
20 miles |
Off |
Weeks Eighteen & Nineteen
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 800 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 1:00 minutes
-
Jog 6:00 minutes
|
|
Tuesday |
Off |
10 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 700 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 1:00 minutes
-
Jog 6:00 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 800 yards
-
Cool Down 100 yards
|
10 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 50 minutes |
|
Sunday |
Off |
20 miles |
Off |
Weeks Twenty & Twenty-One
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 800 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 30 secs
-
Jog 6:30 minutes
|
|
Tuesday |
Off |
15 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 700 yards
-
Cool Down 100 yards
|
Off |
Walk/Jog for 35 minutes
- Walk 30 secs
-
Jog 6:30 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 800 yards
-
Cool Down 100 yards
|
10 miles |
Off |
|
Saturday |
Off |
Off |
Walk/Jog for 50 minutes |
|
Sunday |
Off |
20 miles |
Off |
Week Twenty-Two
|
|
Swim |
Bike |
Run |
|
Monday |
-
Warm up
- Freestyle 800 yards
-
Cool Down 100 yards
|
Off |
Jog for 35 minutes |
|
Tuesday |
Off |
15 miles |
Off |
|
Wednesday |
-
Warm up
- Freestyle 800 yards
-
Cool Down 100 yards
|
Off |
Jog for 35 minutes
|
|
Thursday |
Off |
Off |
Off |
|
Friday |
-
Warm up
- Freestyle 800 yards
-
Cool Down 100 yards
|
10 miles |
Off |
|
Saturday |
Off |
Off |
Jog for 50 minutes |
|
Sunday |
Off |
20 miles |
Off |
|
