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Installment #8 1D7W
One Hour Per Day or Seven Hours Per Week Training Program
Week Four
- Saturday. Bike for 50 minutes. Steady pace at a moderate heart rate.
- Sunday. Run for 30 minutes. Steady pace at a moderate heart rate.
- Monday. Rest Day
- Tuesday. Swim 800 yards. Warm up for 200. Swim 4 x 100 at higher/race pace. 200 Warm down.
- Wednesday. Bike for 40 minutes. Incorporate at least two hills into your workout of at least 3% gradient meaning hills where you will be standing on some of the climb. Steady pace at moderate exertion.
- Thursday. Run for 30 minutes. Steady pace at moderate exertion.
- Friday. Swim 800 yards. Steady long swim for endurance.
For your upcoming calendar, we will be announcing next week our "Novice and Speed Camp" at the Home Depot Center. The date will be August 20th, stay tuned for details next week.
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