MONDAY
B: 120 minutes, hills. Find some hills if possible
Complete stretch of legs and lower back afterwards.

S: wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than
all-out speed
cd: 500

TUESDAY
R: 60 minutes with strides every 10 minutes. Finish run then add 5 more
20second strides back to back before stretching. Remember, strides should
be easy speed effort. Stop if your legs are feeling exhausted.

B: 90 minues easy spinning of RPE 3.

WEDNESDAY
R: 60 minute recovery…RPE 3-5.

THURSDAY
R: very easy run today, constant at RPE 2-3

FRIDAY
S: long day
wu: 200 continuous
main: 1 x 2500 at RPE 4 (alternate 1 x 1700)
cd: 4 x 50, each slower than last

SATURDAY
TBD

SUNDAY
TBD

Week Goals
How is your general nutrition and body composition? Think of an extra 20 pounds
on your frame as doing your IM race carrying a backpack with 2 bowling balls
inside. It's easy to make adjustments this early…just don't wait until a month
before racing..

MONDAY
S: speed day
wu: 250 alternating each 50 swim and kick
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
long intervals are RPE 4, 100s are at RPE 7-8
(alternate, remove 1st 400)
cd: 3 x 75, each slower than last

TUESDAY
R: 60 minutes with strides every 10 minutes. Finish run then add 5 more
20second strides back to back before stretching. Remember, strides should
be easy speed effort. Stop if your legs are feeling exhausted.

B: 90 minues easy spinning of RPE 3.

WEDNESDAY
R: 60 minute recovery…RPE 3-5.

THURSDAY
B: 120 minutes, hills. Find some hills if possible
Complete stretch of legs and lower back afterwards.

S: wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than
all-out speed
cd: 500

FRIDAY
This swim should be the next workout you do after yesterday's swim. Since
it's low impact, I like to do these sessions back to back to help keep
technique fresh…

S: long day
wu: 200 continuous
main: 1 x 2500 at RPE 4 (alternate 1 x 1700)
cd: 4 x 50, each slower than last
R: very easy run today, constant at RPE 2-3

SATURDAY
OFF

SUNDAY
Try to get this ride a couple hours after breakfast in the morning. Figure
out what feels good for pre-ride nutrition and hydration. Make notes in your
log to refer back to later when preparing for race morning.

B: 80 minutes out-80 minutes back. Try to ride each leg in approximtelky the
same time. Keep any pacing issues in mind for what will happen race day.

WEDNESDAY
R: 45 minutes at easy pace, RPE 2-3

B: 60 minutes road or trainer, all small chainring work, low effort.

THURSDAY
R: 90 minutes long run, easy pace. RPE 3.

FRIDAY
S: speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

B: 15 warm up, warm down with easy spinning in the small ring. 30
middle minutes in big ring, but still not a hard effort. If on the road,
concentrate on constant pedaling with minimal freewheeling.

SATURDAY
R: 45 minutes at easy pace, RPE 2-3

B: 60 minutes road or trainer, all small chainring work, low effort.

SUNDAY
B: 90 minute ride. Only go further if you easily completed all the other
workouts this week. We're only getting started on a long 20 weeks...

So I was sick all week last week, then went on vacation and am finally ready to jump back into training... I think I'll finish off this week by doing the rest of week 3, with the pool swims now that the school pool is open again. So Thurs-Sunday will be Week 3 again, and next week I'll get back on track. This is why I'm doing the full IM training--things like this are bound to happen with me!

I bought a pair of size 4 jeans this weekend. I can get them buttoned/zipped, but they give me awful, painful muffin top. So hopefully by Memorial Day, I'll be able to wear them semi-comfortably (that is, without getting headaches).

THURSDAY
(evening)
R: 90 minute long run, easy pace. Strides begin at the 40 minute mark. Just
like Monday, go for 20 seconds, then return to normal pace. Repeat every 5
minutes until run is finished. Stretch well!

FRIDAY
(morning)
S: speed day
wu: 300 continuous. slowly increasing pace each 100
main: 20 x 50, odds at RPE 4, evens at RPE 9!
cd: 150 easy, hold form

B: solid 90 minutes at RPE3. Middle 30 minutes on aero bars if you have
them, but keep easy effort. Notice if the position is comfortable to hold and
if you can output the same speed for the same effort as when out of the bars.

SATURDAY
(I rested on Tuesday)
(afternoon/evening)
R: 60 minutes, easy pace, RPE 3

B: 60 minutes, easy pedaling on mixed terrain, overall effort still low.

SUNDAY
(evening)
B: 120 minutes long bike again this week.

It's spring break and the pool isn't open at all this week--bummer! So it's all running and biking this week... my knees are going to explode.

Monday
B: easy pace, 70 minutes

Tuesday
Off! I'm sick...

Wednesday
R: 60 minutes. 10 minute warm up, then do 20 second strides before
returning to RPE 3 pace. Repeat strides every 5 minutes until the end of the
workout.
B: 30 minutes, easy pace

Thursday
R: 90 minute long run, easy pace. Strides begin at the 40 minute mark. Just
like Wednesday, go for 20 seconds, then return to normal pace. Repeat every 5
minutes until run is finished. Stretch well!

Friday
B: solid 90 minutes at RPE3. Middle 30 minutes on aero bars if you have
them, but keep easy effort. Notice if the position is comfortable to hold and
if you can output the same speed for the same effort as when out of the bars.
R: 30 minutes, easy pace

Saturday
R: easy pace, RPE 3, 45 minutes
B: 60 minutes, easy pedaling on mixed terrain, overall effort still low.
Warm up and cooldown 10:00 in low ring, spinning easy. Use big ring for
middle 40.

Sunday
B: 120 minutes long bike again this week.

MONDAY
R: 45 minutes. 10 minute warm up, then do 20 second strides* before
returning to RPE 3 pace. Repeat strides every 5 minute until end of run.

TUESDAY
R: 45 minutes easy pace, RPE 3

WEDNESDAY
B: 60 minutes road or trainer, like last week this is all small chainring
work, low effort.

R: long run again, easy pace

THURSDAY
S: race-specific
wu: 4 x 50 continuous, odds are breathe every side, evens bilateral.
main: 2 x 1000, 1 is RPE4, 2 is RPE 6
cd: 250 easy

FRIDAY
S: speed day
wu: 300 continuous. concentrate on form weaknesses.
main: 10 x 100 descend 1-5 and 5-10
cd: 200 continuous, alternate 50kick, 50 swim)

B: 55 minutes, on the trainer if possible:
wu: 10:00 at RPE 2-3
main: 4 x ( 8:00 at RPE 4-5 fast spinning,
2:00 at RPE 2)
cd: 5:00 work down to RPE3 then RPE2 to finish

SATURDAY
S: long day
wu: 6 x 100, concentrating on different part of stroke each 100
main: 4 x 500, keeping each 500 even pace
cd: 2 x 150 pull

SUNDAY
B: Long bike again this Sunday. Try to find couple hills to throw in but keep
climbing efforts seated.

I'm actually going to train as if I were going to do an Ironman, because knowing myself, I need to overshoot to achieve the results I want. So starting again. No swim today--I should have, but didn't.

MONDAY
R: 45minutes very easy run, RPE 3.

TUESDAY
R: 45 minutes at easy pace, RPE 2-3
B: 60 minutes road or trainer, all small chainring work, low effort.

WEDNESDAY
S: race-specific
wu: 4 x 75, last 25 in each is backstroke.
main: 3 x 400, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
cd: 150 easy

THURSDAY
R: 90 minutes long run, easy pace. RPE 3.

FRIDAY
S: speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last
B: 15 warm up, warm down with easy spinning in the small ring. 30
middle minutes in big ring, but still not a hard effort. If on the road,
concentrate on constant pedaling with minimal freewheeling.

SATURDAY
OFF--rest.

SUNDAY
B: 90 minute ride. Only go further if you easily completed all the other
workouts this week. We're only getting started on a long 20 weeks...

courtesy of http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=441

Well, I'm starting two days late, but better to start now than never. Here's this week's training plan! No swimming this week--just not gonna be able to get in the pool!

Wednesday
RUN
40 minutes, rpe 3, very easy run

Thursday
RUN
40 minutes, rpe 3, very easy run

Friday
RUN
30 minutes, easy pace RPE 2-3
BIKE
60 minutes, low effort

Saturday
RUN
30 minutes, easy pace RPE 2-3

Sunday
BIKE
15 warm up, warm down with easy spinning in the small ring. 15
middle minutes in big ring, but still not a hard effort. If on the road,
concentrate on constant pedaling with minimal freewheeling.