Daniel's Training Plan

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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
01
Swim: Nia organized swimming
Run: 45 mins hilly run - fast uphills and very slow downhills
Other: Foam roller - roll, roll, roll
02
Swim: Nia organized swimming - swim before biking - eat after swimming
Bike: Hill repeats on Welsh Valley - meet at Sara's house on top of Valley Forge Mountain at 5:30 PM
Other: Foam roller - roll, roll, roll
03
Swim: Nia organized swimming
Strength: Run-Specific Strength training - see guide here.
Other: Foam roller - roll, roll, roll
04
Bike: Trainer Workout A: Tempo: 3 x 12 Increasing Bursts (link) at 5:30 PM
Run: 5 mile run at race pace minus 1:30.
Other: Foam roller - roll, roll, roll
05
Swim: Nia organized swimming
Strength: Run-Specific Strength training - see guide here.
Other: Foam roller - roll, roll, roll
06
Swim: Nia organized swimming
Run: Conestoga HS track:
* 800 m light jog
* 6 - 8 dynamic exercises
* 6 x 800 m at 5k pace followed by 100 m walk and 300 m jog
* 800 m cooldown
* Finish off with rolling - so please bring your rollers to the track at 4:00 PM
Other: Foam roller - roll, roll, roll
07
Bike: Superkids Group Bike Ride - two groups at tbd
Run: Run 1 mile fast off the bike - need to always bring running shoes to the bike ride from now on
08
Swim: Nia organized swimming
Run: 45 mins hilly run - fast uphills and very slow downhills
Other: Foam roller - roll, roll, roll
09
Swim: Nia organized swimming - swim before biking - eat after swimming
Bike: Hill repeats on Welsh Valley - meet at Sara's house on top of Valley Forge Mountain at 5:30 PM
Other: Foam roller - roll, roll, roll
10
Swim: Nia organized swimming
Strength: Run-Specific Strength training - see guide here.
Other: Foam roller - roll, roll, roll
11
Bike: Trainer Workout A: Tempo: 3 x 12 Increasing Bursts (link) at 5:30 PM
Run: 5 mile run at race pace minus 1:30.
Other: Foam roller - roll, roll, roll
12
Swim: Nia organized swimming
Strength: Run-Specific Strength training - see guide here.
Other: Foam roller - roll, roll, roll
13
Swim: Nia organized swimming
Run: Conestoga HS track:
* 800 m light jog
* 6 - 8 dynamic exercises
* 6 x 800 m at 5k pace followed by 100 m walk and 300 m jog
* 800 m cooldown
* Finish off with rolling - so please bring your rollers to the track at 4:00 PM
Other: Foam roller - roll, roll, roll
14
Run: Short run to stretch the legs after drive
Other: Drive to OBX - leave house Gossow at 9:00 AM or earlier
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