Training

Well, here is how it all begins. This is a 12 week program and we have 20 weeks until race day. This gives you an idea of what we do.

Weeks 1, 3, 5, 7, 9, 11
MON. Run 45-60 min Tempo * (Road/Trail) Lift weights
TUE. Run 30-45 min. Easy
WED. Bike 1 hour Interval ** (Road/Trail)
THURS. Run 1 hour Aerobic *** (Trail)
FRI. Lift Weights
SAT. Bike 90-180 min Aerobic (Off-road)
SUN. Rest

Weeks 2, 6, 10
MON. Bike 60-75 min Tempo (Off-road) Lift Weights
TUE. Bike 40-60 min Easy
WED. Run 45-60 min. (Road/Trail)
THURS. Lift Weights
FRI. Bike 1 hour Interval
SAT. Run 60-90 min. Aerobic (Trail)
SUN. Rest

Week 4, 8
MON. Bike 60-75 min. Tempo (Road/Off-road) Lift Weights
TUE. Climb 60-90 min.
WED. Run 45-60 min. Interval (Road/Trail)
THURS. Lift Weights
FRI. Run 60-90 min. Aerobic (Trail)
SAT. Outing Bike Paddle (Off-road)
SUN. Rest

Week 12
MON. Bike 30-45 min. 65-70% max HR Lift Weights (Light, upper body only)
TUE. Rest
WED. Run 30-45 min. 65-70% max HR Lift Weights (Light, upper body only)
THURS. Rest
FRI. Run 30-45 min. 65-70% max HR
SAT. RACE
SUN. Celebate!!!