www.coachles.com - Training Programs

Week 1 thru 4

*Day*	Swim	Bike	Run
*Mon*	Off	Off	Off
*Tues*	Swim	Off	20 min with 4 strides
*Wed*	Off	30 min easy	Off
*Thurs*	Swim	30 min aerobic	Off
*Fri*	Off	Off	25 min easy
*Sat*	Off	30 min aerobic	Off
*Sun*	Off	Off	30 min aerobic
*Mon*	Off	Off	Off
*Tues*	Swim	Off	25 min with 5 strides
*Wed*	Off	30 min easy	Off
*Thurs*	Swim	30 min with 4 super spins	Off
*Fri*	Off	Off	30 min easy
*Sat*	Off	40 min aerobic	Off
*Sun*	Off	Off	35 min aerobic
*Mon*	Off	Off	Off
*Tues*	Swim	Off	30 min with 6 strides
*Wed*	Off	30 min easy	Off
*Thurs*	Swim	35 min with 5 super spins	Off
*Fri*	Off	Off	30 min easy
*Sat*	Off	45 min aerobic	Off
*Sun*	Off	Off	40 min aerobic
*Mon*	Off	Off	Off
*Tues*	Swim	Off	30 min run with 6 strides
*Wed*	Off	30 min easy	Off
*Thurs*	Swim	Off	30 min aerobic
*Fri*	Off	35 min with 6 super spins	Off
*Sat*	Off	50 min aerobic	Off
*Sun*	Off	Off	45 min aerobic

EASY: recovery pace, a comfortable, conversation pace.

AEROBIC: Should be able to talk, but in short bursts. Feels mildly hard.

SUPERSPINS: spin as fast as you can maintain good form and without bouncing on your seat for 20 seconds, then rest for 40 seconds and start the next one.

STRIDES: A fast run with good form lasting about 30 seconds. Run with a proud posture, chest out, shoulders back. Rest 30 seconds and repeat.

RACE PACE: the pace you would be able to maintain for a 5k run. Rest interval should equal work interval…ex. If you do 5 min at race pace, rest for 5 min before repeating.

BRICK: during weeks 5 and 6, choose to do a bike/run combination (or brick) with 30 minute bike followed by 15 minute run on one day, and OFF the other day, or you can leave the BRICK out, and leave the schedule as is. Week 8, you WILL do the short BRICK as shown.

Training Programs

Training Programs

Beginner Sprint Program

Basic Beginner Workouts:

Swim

Pool Etiquette

Bike

Bike Etiquette

Run

Run Etiquette