Run

• 45m
• -----
• -----

Run Pacing
Pace
45
WU: 10'
MS: 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'
CD: 10'

Swim

• 45m
• 2300.00 yards
• -----

Speed
45
2300
WU: 300 & then 4x50 catch up stroke on 20"rest.

MS: 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.

CD: 200

Bike

• 30m
• -----
• -----

Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

Swim

• 1h 00m
• 2800.00 yards
• -----

Form Swim
Speed/Test set
60
2800
WU: 500. Make sure 200 of the wu is drills.

MS: 8 x 100 on 2:00. Hold race pace +5". Next set is 8 x 50 on :55. Hold race pace -2-3". Then swim 100 easy. Now you are going to swim 4 x 200 on 10" rest. Add up the 200 times, and this should be close to what you can swim for an 800.

CD: 200

Bike

• 45m
• -----
• -----

Strength
Race Specific Prep Brick
45
After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick.

Run

• 25m
• -----
• -----

Strength
Race Day Specific
25
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.

Run

• 45m
• -----
• -----

Run Pacing
Pace
45
WU: 10'
MS: then 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'
CD: 10'

Swim

• 45m
• 1600.00 yards
• -----

Speed
45
1600
WU: 300 & 6x50 on 10" rest.
MS: 8x100 on 20" rest.
CD: 200.

Bike

• 40m
• -----
• -----

Big Gear
Power
40
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5'