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Installment #9 1D7W
One Hour Per Day or Seven Hours Per Week Training Program
Week Five
- Saturday. Bike for 55 minutes. Steady pace at a moderate heart rate.
- Sunday. Run for 35 minutes. Steady pace at a moderate heart rate.
- Monday. Rest Day
- Tuesday. Swim 900 yards. Warm up for 200. Swim 3 x 200 at higher/race pace. 100 Warm down.
- Wednesday. Bike for 45 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. Warm down for at least 5 minutes.
- Thursday. Run for 35 minutes. Steady pace at moderate exertion. Throw in two intervals in the middle. Up the tempo to 90% effort for 100 yards, then jog for 200 yards, then 90% effort for another 100 yards.
- Friday. Swim 800 yards. Steady long swim for endurance.
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