OLYMPIC/Sprint Distance training plan (12 weeks)

Average Weekly Training Hours 08:19
Training Load By Week
Average Weekly Training Hours 08:19
Training Load By Week
Sample Day 1
1:10:00
Masters Swim

Swim with masters group - add on to reach final duration

Sample Day 2
1:00:00
5x1:00

W/U: choice duration @ ZR/Z1

5x1:00 @ Best sustainable effort
1:00 recovery between

C/D: To final ride time, ZR.

OPTIONAL: Add up to 30:00 to ride time at ZR/Z1 if you feel good and you dont feel it will effect your other workouts.

Sample Day 2
0:30:00
1st mile Z2 (brick)

Run the first mile at Z2 (try to get to the top by the end).

After the first mile back WAYYYY off to get to the bottom of Z1, then progress through Z1 for the remainder of the workout.

Record each mile into post activity comments, with HR information.

Sample Day 3
0:50:00
Masters Swim

Swim with masters group - add on to reach final duration

Sample Day 4
1:00:00
Tempo 2x8:00

W/U: choice duration @ ZR/Z1

2x8:00@ Z2 
5:00 ZR/Z1 between

C/D: To final ride time, ZR.

OPTIONAL: add on up to 30:00 of additional ride time if you feel good and do not feel that it will effect your other workouts.

Sample Day 4
0:50:00
5x30

W/U:
choice duration @ ZR

Main:
5x30seconds @ Best sustainable effort 
1:30 recovery between


C/D;
To final duration @ ZR/Z1

Sample Day 5
0:50:00
Masters Swimming

Swim with your masters group - Add on to reach total duration.

Paul Duncan
|
www.paulduncanjr.com

USAT Certified
Qt2 Sytems Level 1
ORR Level III (Expert)

Multi-sport coach.