dont know if they will allow this however here it is written out!!
Week 1
Monday Day off
Tuesday Swim 1:
Aim to swim 1500m (race distance). Break it down into smaller distances - 200m warm-up swim, 5x100m steady, with 30 secs rests between each, 4x50m fast, 3x100m easy, 200m fast, 100m easy to cool down.
Wednesday Bike 4:
45 minutes steady pace. Keep the gearing low and the rpm fast.
Thursday Run 1:
Build up the distances slowly. Learn to warm up properly and stretch afterwards. Run for 10-15 minutes at an easy pace. If you can manage this without too much of a problem, increase to 30-40 minutes, raising the intensity for the last 5 minutes.
Friday Swim 4:
Continuous swim for 20-30 minutes; build up by 5 minutes each week.
Saturday Bike 1:
45-60-minute continuous ride - practise changing gear every time your legs start feeling heavy or your pedal rate (rpm) feels slow. You should aim to keep the rpm fairly fast, around 90rpm. Increase the time of the ride each week by 20 per cent.
Sunday Run 4:
Long run - build up each week by 10 per cent of the previous week: if you run for 40 minutes in week 1, week 2 would be 44 minutes and week 3 would be 48.5 minutes.
Week 2
Monday Day off
Tuesday Swim 1:
Aim to swim 1500m (race distance). Break it down into smaller distances - 200m warm-up swim, 5x100m steady, with 30 secs rests between each, 4x50m fast, 3x100m easy, 200m fast, 100m easy to cool down.
Wednesday Bike 4:
45 minutes steady pace. Keep the gearing low and the rpm fast.
Thursday Run 1:
Build up the distances slowly. Learn to warm up properly and stretch afterwards. Run for 10-15 minutes at an easy pace. If you can manage this without too much of a problem, increase to 30-40 minutes, raising the intensity for the last 5 minutes.
Friday Swim 4:
Continuous swim for 20-30 minutes; build up by 5 minutes each week.
Saturday Bike 1:
45-60-minute continuous ride - practise changing gear every time your legs start feeling heavy or your pedal rate (rpm) feels slow. You should aim to keep the rpm fairly fast, around 90rpm. Increase the time of the ride each week by 20 per cent.
Sunday Run 4:
Long run - build up each week by 10 per cent of the previous week: if you run for 40 minutes in week 1, week 2 would be 44 minutes and week 3 would be 48.5 minutes.
Week 3
Monday Day off
Tuesday Swim 1:
Aim to swim 1500m (race distance). Break it down into smaller distances - 200m warm-up swim, 5x100m steady, with 30 secs rests between each, 4x50m fast, 3x100m easy, 200m fast, 100m easy to cool down.
Wednesday Bike 4:
45 minutes steady pace. Keep the gearing low and the rpm fast.
Thursday Run 1:
Build up the distances slowly. Learn to warm up properly and stretch afterwards. Run for 10-15 minutes at an easy pace. If you can manage this without too much of a problem, increase to 30-40 minutes, raising the intensity for the last 5 minutes.
Friday Swim 4:
Continuous swim for 20-30 minutes; build up by 5 minutes each week.
Saturday Bike 1:
45-60-minute continuous ride - practise changing gear every time your legs start feeling heavy or your pedal rate (rpm) feels slow. You
Posted: 29/07/2011 at 22:12
