Roth 14 Week Basic Plan

Average Weekly Training Hours 12:25
Training Load By Week
Average Weekly Training Hours 12:25
Training Load By Week
Sample Day 1
0:30:00
Recovery Run

Sample Day 1
1:00:00
3200m
Swim Endurance

Total of 3,200m
-
Include efforts of between 300 and 500m at steady pace.
-
FOR £20 UPGRADE TO THE DETAILED PLAN WITH ALL SESSIONS FULLY DETAILED CONTACT: kelly@kc-coachingcom

Sample Day 2
1:15:00
Bike MD Pace

Include within your ride long efforts of between 10 and 20 mins.
-
FOR £20 UPGRADE TO THE DETAILED PLAN WITH ALL SESSIONS FULLY DETAILED CONTACT: kelly@kc-coachingcom

Sample Day 4
1:00:00
3000m
Swim 3k

Include efforts of between 100m and 200m at 1500m race pace.
-
FOR £20 UPGRADE TO THE DETAILED PLAN WITH ALL SESSIONS FULLY DETAILED CONTACT: kelly@kc-coachingcom

Sample Day 4
0:50:00
Run Half Marathon Pace

Include efforts of between 3 and 15 mins.
-
FOR £20 UPGRADE TO THE DETAILED PLAN WITH ALL SESSIONS FULLY DETAILED CONTACT: kelly@kc-coachingcom

Sample Day 5
1:00:00
Recovery Ride

Sample Day 6
1:00:00
3000m
Swim 3k

Steady swim set.
Include technique work.
-
FOR £20 UPGRADE TO THE DETAILED PLAN WITH ALL SESSIONS FULLY DETAILED CONTACT: kelly@kc-coachingcom