Run

• 45m
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Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 00m
• 2800.00 yards
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Swim TT
Assess Fitness
60
2800
WU: 500 warm up (wu). 8 x 50 on 15 sec rest.

MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.

CD: 200

Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Run

• 1h 20m
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Run Base
Strength
80
Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Bike

• 35m
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Big Gear
Power
35
WU: 5'
MS: 4x30" sprint - with 1' recovery, then 4x1' sprints - standing 2' recovery and then 4x30" sprint again with 1' recovery.
CD: 5'

Run

• 45m
• -----
• -----

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 00m
• 2600.00 yards
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Speed
Race Start Speed
60
2600
MS: 4x200 no warm up on :30 rest. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
CD: 100

Bike

• 30m
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Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Run

• 40m
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Raise LT
Race Specific
4010 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration. Main set is 3 x 5 minutes at LT,

#1 should have you ending your 5 minutes at just about mid-Zone 3.
#2 should see you finishing right at Zone 4a.
#3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.

After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.

Run

• 2h 55m
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Run Base
Endurance
175
Run 2:55. First 30' are Z1 - then run race pace for 60' - mid Z2 - then Z1 for 5', then 60' again at mid Z2, then 10 Z3, and then cool down very easy.

Swim

• 50m
• 1750.00 yards
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Speed
50
1750
WU: 300
MS:
5x50 (sprint 1st 25) - on 20" rest.
4x:
- 2x50 Z3 (15" rest)
- 1x100 Z3 (60" rest)
- sprint a 50 Z5 (15" rest)
CD: 200

Bike

• 45m
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Bike Hill Repeats
Strength
45
WU: 15'
MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'