|
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| 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
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