This training plan contains:
1 recovery week
3 training weeks of 10-12h with race pace
2 week taper
suggested:
Before this week make sure you did 2 or 3 weeks between 12-13 hours total training time where you did at least 2 swim - 3 bike - 3 runs.
During this previous 2 week period you did at least 2 bike sessions of +100km
during this previous 2 weer period you were able to run a 21 km session (or longer to 25km) and it was painfree.
If you don't have a fulltime job or you do have to time train more: feel free to add more volume to this schedule
shoulder and hip mobility and tendon exercises for calf problems, and core stability are a very good add-on...
when in doubt: mail to ward@pellegrims.coach
www.pellegrims.coach
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