TRAINING PLAN

Below you will find my current training plan. What that means is this is what works for me, whether it works for you is a question best answered in a conversation with your doctor. Always talk with your medical team BEFORE starting any new plan. Overall, this plan is a combination of several different plans that I've come across in the past and so far it's working well for me. While this plan may seem very rigorous, allowances are made for life and for how my body feels.

Week 1

Monday: Strength training 1 hr.
Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. |Rowing machine 5 minutes moderate.
Wednesday: Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10-second hill sprints. | Strength Training 1 hr.
Thursday: Bike 40 minutes moderate. | Rowing machine 5 minutes moderate.
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate. | Strength Training 1 hr.
Saturday: Bike 20 miles moderate.
Sunday: Run 6 miles moderate. | Swim 800 yards moderate.

Week 2

Monday: Strength training 1 hr.
Tuesday: Bike 40 minutes moderate with 6 x 30-second sprints scattered. |Rowing machine 5 minutes moderate.
Wednesday: Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints. | Strength training 1 hr.
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard. |Rowing machine 5 minutes moderate.
Friday: Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate. | Strength training 1 hr.
Saturday: Bike 25 miles moderate.
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.

Week 3

Monday: Strength training 1 hr.
Tuesday: Bike 40 minutes with 8 x 30-second sprints scattered. |Rowing machine 5 minutes moderate.
Wednesday: Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill sprints. | Strength training 1 hr.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard. |Rowing machine 5 minutes moderate.
Friday: Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate. | Strength training 1 hr.
Saturday: Bike 30 miles moderate.
Sunday: Run 8 miles moderate. | Swim 1,200 yards moderate.

Week 4 (Recovery)

Monday: Rest.
Tuesday: Bike 40 minutes with 6 x 30-second sprints scattered. | Strength training 1 hr.
Wednesday: Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard. |Rowing machine 5 minutes moderate.
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 25 miles moderate.
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.

Week 5

Monday: Strength training 1 hr.
Tuesday: Bike 45 minutes with 8 x 1-minute hard efforts scattered. | Rowing machine 8 minutes moderate.
Wednesday: Swim 1,000 yards total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered. | Strength training 1 hr.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard. | Rowing machine 8 minutes moderate.
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-sec. hill sprints. | Strength training 1 hr.
Saturday: Bike 35 miles moderate + 10-minute transition run at moderate pace.
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.

Week 6

Monday: Strength training 1 hr.
Tuesday: Bike 45 minutes with 6 x 2-minute hard efforts scattered. | Rowing machine 8 minutes moderate.
Wednesday: Swim 1,100 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 45-second hard efforts scattered. | Strength training 1 hr.
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard. | Rowing machine 8 minutes moderate.
Friday: Swim 1,100 yards total. Main set: 3 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints. | Strength training 1 hr.
Saturday: Bike 40 miles moderate.
Sunday: Run 10 miles moderate. | Swim 1,600 yards total. Main set: 1,000 yard time trial.

Week 7

Monday: Strength training 1 hr.
Tuesday: Bike 45 minutes with 4 x 3-minute hard efforts scattered. | Rowing machine 8 minutes moderate.
Wednesday: Swim 1,200 yards total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 1-minute hard efforts scattered. | Strength training 1 hr.
Thursday: Bike 40 minutes moderate + 12 minutes comfortably hard. | Rowing machine 8 minutes moderate.
Friday: Swim 1,200 yards total. Main set: 3 x 200 yards race pace, RI = 20 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints. | Strength training 1 hr.
Saturday: Bike 45 miles moderate + 15-minute transition run at moderate pace.
Sunday: Run 11 miles moderate. | Swim 1,800 yards moderate.

Week 8 (Recovery)

Monday: Rest.
Tuesday: Bike 40 minutes with 6 x 1-minute hard efforts scattered. | Strength training 1 hr.
Wednesday: Swim 1,000 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard. | Rowing machine 8 minutes moderate.
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. | Run 4 miles moderate.
Saturday: Bike 35 miles moderate.
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.

Week 9

Monday: Strength training 1 hr.
Tuesday: Bike 50 minutes with 6 x 2-minute hard efforts scattered. | Rowing machine 10 minutes moderate.
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1 mile easy. | Strength training 1 hr.
Thursday: Bike 40 minutes moderate + 15 minutes comfortably hard. | Rowing machine 10 minutes moderate.
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints. | Strength training 1 hr.
Saturday: Bike 50 miles moderate + 20-minute transition run at moderate pace.
Sunday: Run 12 miles moderate. | Swim 2,000 yards moderate.

Week 10

Monday: Strength training 1 hr.
Tuesday: Bike 50 minutes with 5 x 3-minute hard efforts scattered. | Rowing machine 10 minutes moderate.
Wednesday: Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy. | Strength training 1 hr.
Thursday: Bike 40 minutes moderate + 18 minutes comfortably hard. | Rowing machine 10 minutes moderate.
Friday: Swim 1,400 yards total. Main set: 2 x 300 yards race pace, RI = 20 seconds. | Run 5.5 miles moderate + 4 x 10-second hill sprints. | Strength training 1 hr.
Saturday: Bike 55 miles moderate.
Sunday: Run 13 miles moderate. | Swim 2,000 yards total. Main set: 1,500 time trial.

Week 11

Monday: Strength training 1 hr.
Tuesday: Bike 55 minutes with 4 x 4-minute hard efforts scattered. | Rowing machine 10 minutes moderate.
Wednesday: Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1 mile easy. | Strength training 1 hr.
Thursday: Bike 40 minutes moderate + 20 minutes comfortably hard. | Rowing machine 10 minutes moderate.
Friday: Swim 1,500 yards total. Main set: 3 x 300 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints. | Strength training 1 hr.
Saturday: Bike 60 miles moderate + 10-minute transition run at race pace.
Sunday: Run 14 miles moderate. | Swim 2,200 yards moderate.

Week 12 (Recovery)

Monday: Rest.
Tuesday: Bike 45 minutes with 5 x 2-minute hard efforts scattered. | Strength training 1 hr.
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles easy.
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard. | Rowing machine 10 minutes moderate.
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate.
Saturday: Bike 45 miles moderate.
Sunday: Run 10 miles moderate. | Swim 2,000 yards moderate.

Week 13

Monday: Strength training 1 hr.
Tuesday: Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy. | Rowing machine 12 minutes moderate.
Wednesday: Swim 1,600 yards total. Main set: 6 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 2 miles at 10K race pace, 2 miles easy. | Strength training 1 hr.
Thursday: Bike 45 minutes with 5 x 2-minute hard efforts scattered. | Rowing machine 12 minutes moderate.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints. | Strength training 1 hr.
Saturday: Bike 50 miles moderate + 10 miles race pace + 15-minute transition run at race pace.
Sunday: Run 10 miles moderate + 2 miles race pace. | Swim 2,200 yards total. Main set: 500 yards race pace.

Week 14

Monday: | Strength training 1 hr.
Tuesday: Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy. | Rowing machine 12 minutes moderate.
Wednesday: Swim 1,800 yards total. Main set: 8 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy. | Strength training 1 hr.
Thursday: Bike 45 minutes with 4 x 3-minute hard efforts scattered. | Rowing machine 12 minutes moderate.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 20 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints. | Strength training 1 hr.
Saturday: Bike 45 miles moderate + 15 miles race pace + 20-minute transition run at race pace.
Sunday: Run 12 miles moderate + 2 miles race pace. | Swim 2,400 yards total. Main set: 600 yards race pace.

Week 15

Monday: Rest.
Tuesday: Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy. | Strength training 1 hr.
Wednesday: Swim 2,000 yards total. Main set: 10 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 8 x 1-minute hard efforts scattered. | Rowing machine 12 minutes moderate.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 40 miles moderate + 10 miles race pace + 10-minute transition run at race pace.
Sunday: Run 12 miles moderate + 2 miles race pace (beat last week’s time). | Swim 2,400 yards total. Main set: 600 yards race pace (beat last week’s time).

Week 16

Monday: Rest.
Tuesday: Bike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy.
Wednesday: Swim 1,300 yards total. Main set: 5 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 5 x 30-second sprints scattered.
Friday: Swim 800 yards total. Main set: 400 yards race pace. | Run 3 miles easy.
Saturday: Swim 10 minutes easy with 4 x 30 seconds at race pace. | Bike 10 minutes with 4 x 30 seconds fast. | Run 10 minutes with 4 x 20 seconds at 90 percent effort.
Sunday: RACE!