2010 PAM’S PALS RACING TEAM
TRIATHLON TRAINING PLAN
Monday: Day off
Tuesday: Swim 200 meters
Wednesday: Run* 15 minutes; bike 15 minutes (2 separate workouts)
Thursday: Walk* 20 mins (you may add a swim to any walk day)
Friday: Day off
Saturday: Bike 15 mins/run 15 mins (consecutively for a “brick” workout)
Sunday: Bike 30 minutes
Monday: Day off
Tuesday: Swim 200 meters
Wednesday: Run 15 minutes; bike 15 minutes (separate)
Thursday: Walk 20 mins (you may add a swim to any walk day)
Friday: Day off
Saturday: Bike 30 mins/run 15 mins (brick)
Sunday: Bike 30 minutes
Monday: Day off
Tuesday: Swim 300 meters
Wednesday: Run 20 minutes; bike 15 minutes (separate)
Thursday: Walk* 20 mins (you may add a swim to any walk day)
Friday: Day off
Saturday: Bike 30 mins/run 20 mins (brick)
Sunday: Bike 45 minutes
Monday: Day off
Tuesday: Swim 300 meters
Wednesday: Run 20 minutes; bike 30 minutes (separate)
Thursday: Walk* 20 mins (you may add a swim to any walk day)
Friday: Day off
Saturday: Bike 30 mins/run 20 mins (brick)
Sunday: Bike 45 minutes
Monday: Day off
Tuesday: Swim 500 meters
Wednesday: Run 25 minutes; bike 25 minutes (separate)
Thursday: Walk* 20 mins (you may add a swim to any walk day)
Friday: Day off
Saturday: Bike 25 mins/run 25 mins (brick)
Sunday: Bike 60 minutes
Monday: Day off (May 10, 2010)
Tuesday: Swim 500 meters
Wednesday: Run 30 minutes; bike 25 minutes (separate)
Thursday: Walk* 30 mins (you may add a swim to any walk day)
Friday: Day off
Saturday: Bike 25 mins/run 30 mins (brick)
Sunday: Bike 1 hour 15 minutes
Monday: Day off (Yoga)
Tuesday: Swim 400 meters (1200 m)
Wednesday: Run 15 minutes; bike 45 minutes (separate) (Ran 3 miles)
Thursday: Walk* 20 mins (you may add a swim to any walk day) (Biked 15 miles, swam 650 m)
Friday: Day off (Walked 30 minutes)
Saturday: Bike 45 mins/run 20 mins (brick) (Bike 45 mins/ran 20 mins)
Sunday: Bike 1 hour 15 minutes (Swam 800 m)
WEEK EIGHT: (May 24, 2010)
Monday: Day off (Ran 3.1 hilly run & Yoga)
Tuesday: Swim 400 meters (Swam 1600 meters, biked moderately hilly 12 mile route)
Wednesday: Run 30 minutes; bike 25 minutes (separate)
Thursday: Walk* 20 mins (you may add a swim to any walk day)
Friday: Day off
Saturday: Bike 25 mins/run 30 mins (brick)
Sunday: Bike 1 hour 30 minutes
WEEK NINE: (May 31, 2010)
Monday: Day off
Tuesday: Swim 300 meters
Wednesday: Run 30 minutes; bike 30 minutes (separate)
Thursday: Walk* 30 mins (you may add a swim to any walk day)
Friday: Day off
Saturday: Bike 30 mins/run 30 mins (brick)
Sunday: Bike 1 hour 30 minutes
WEEK TEN: (June 7, 2010)
Monday: Day off
Tuesday: Swim 500 meters
Wednesday: Run 20 minutes; bike 30 minutes (separate)
Thursday: Walk* 20 mins (you may add a swim to any walk day)
Friday: Day off
Saturday: Bike 30 mins/run 20 mins (brick)
Sunday: Bike 1 hour 30 minutes
WEEK ELEVEN: (June 14, 2010)
Monday: Day off
Tuesday: Swim 500 meters
Wednesday: Run 35 minutes; bike 40 minutes (separate)
Thursday: Walk* 20 mins (you may add a swim to any walk day)
Friday: Day off
Saturday: Bike 40 mins/run 35 mins (brick)
Sunday: Bike 1 hour 30 minutes
WEEK TWELVE: (June 21, 2010)
Monday: Day off
Tuesday: Swim 300 meters
Wednesday: Run 30 minutes; bike 30 minutes (separate)
Thursday: Day off
Friday: Day off
Saturday: (SUPER EASY PACE) Bike 30 mins/run 10-15 mins (brick)
Sunday: RACE DAY!!
*Run and walk can be interchanged at any time depending on how you feel J
