Michael Pate's Total Sprint

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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

 


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

 

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date: September 13, 2004