Daniel's Training Plan

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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
28
Swim: UMLY Swim Team Practice at 4:00 - 6:00 PM
Run: 45 mins hilly run - fast uphills and very slow downhills
29
Swim: UMLY Swim Team Practice at 3:30 - 5:30 PM
Bike: Trainer Workout - see example workouts here. at evening
30
Swim: UMLY Swim Team practice at 4:00 - 6:00 PM
Strength: Run-Specific Strength training - see guide here.
Dryland: UMLY at 3:30 - 4:00 PM
31
Bike: Trainer Workout - see example workouts here. at 5:30 PM
Run: 30 mins easy run
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040506
Swim: UMLY Swim Team practice at 4:00 - 6:00 PM
Strength: Run-Specific Strength training - see guide here.
Dryland: UMLY at 3:30 - 4:00 PM
07
Bike: Trainer Workout - SKE Strength Builder 75 min at 5:30 PM
Run: 30 mins easy run
08
Swim: UMLY Swim Team practice at 4:00 - 5:30 PM
Strength: Run-Specific Strength training - see guide here.
09
Swim: UMLY Swim Team practice at 8:15 - 10:15 AM
Run: Conestoga HS track:
* 800 m light jog
* 6 - 8 dynamic exercises
* 12 x 400 m at 5k pace followed by 200 m jog
* Finish off with strengthening exercises at 3:00 PM
10
Bike: Superkids Group Bike Ride at 2:30 PM
Run: Run 1 mile fast off the bike - need to always bring running shoes to the bike ride from now on
11
Swim: UMLY Swim Team Practice at 4:00 - 6:00 PM
Run: 45 mins hilly run - fast uphills and very slow downhills
12
Swim: UMLY Swim Team Practice at 3:30 - 5:30 PM
Bike: Trainer Workout Leg Speed Set 1 or similar at evening
13
Swim: UMLY Swim Team practice at 4:00 - 6:00 PM
Strength: Run-Specific Strength training - see guide here.
Dryland: UMLY at 3:30 - 4:00 PM
14
Bike: Trainer Workout - SKE Strength Builder 75 min at 5:30 PM
Run: 30 mins easy run
15
Swim: UMLY Swim Team practice at 4:00 - 5:30 PM
Strength: Run-Specific Strength training - see guide here.
16
Swim: UMLY Swim Team practice at 8:15 - 10:15 AM
Run: Conestoga HS track:
* 800 m light jog
* 6 - 8 dynamic exercises
* 12 x 400 m at 5k pace followed by 200 m jog
* Finish off with strengthening exercises at 3:00 PM
17
Bike: Superkids Group Bike Ride at 2:30 PM
Run: Run 1 mile fast off the bike - need to always bring running shoes to the bike ride from now on
18
Swim: UMLY Swim Team Practice at 4:00 - 6:00 PM
Run: 45 mins hilly run - fast uphills and very slow downhills
19
Swim: UMLY Swim Team Practice at 3:30 - 5:30 PM
Bike: Trainer Workout Leg Speed Set 1 or similar at evening
20
Swim: UMLY Swim Team practice at 4:00 - 6:00 PM
Strength: Run-Specific Strength training - see guide here.
Dryland: UMLY at 3:30 - 4:00 PM
21
Bike: Trainer Workout - SKE Strength Builder 75 min at 5:30 PM
Run: 30 mins easy run
22
Swim: UMLY Swim Team practice at 4:00 - 5:30 PM
Strength: Run-Specific Strength training - see guide here.
23
Swim: UMLY Swim Team practice at 8:15 - 10:15 AM
Run: Conestoga HS track:
* 800 m light jog
* 6 - 8 dynamic exercises
* 12 x 400 m at 5k pace followed by 200 m jog
* Finish off with strengthening exercises at 3:00 PM
24
Bike: Superkids Group Bike Ride at 2:30 PM
Run: Run 1 mile fast off the bike - need to always bring running shoes to the bike ride from now on
25
Swim: UMLY Swim Team Practice at 4:00 - 6:00 PM
Run: 45 mins hilly run - fast uphills and very slow downhills
26
Swim: UMLY Swim Team Practice at 3:30 - 5:30 PM
Bike: Trainer Workout Leg Speed Set 1 or similar at evening
27
Swim: UMLY Swim Team practice at 4:00 - 6:00 PM
Strength: Run-Specific Strength training - see guide here.
Dryland: UMLY at 3:30 - 4:00 PM
28
Bike: Trainer Workout - SKE Strength Builder 75 min at 5:30 PM
Run: 30 mins easy run
01
Swim: UMLY Swim Team practice at 4:00 - 5:30 PM
Strength: Run-Specific Strength training - see guide here.
02
Swim: UMLY Swim Team practice at 8:15 - 10:15 AM
Run: Conestoga HS track:
* 800 m light jog
* 6 - 8 dynamic exercises
* 12 x 400 m at 5k pace followed by 200 m jog
* Finish off with strengthening exercises at 3:00 PM
03
Bike: Superkids Group Bike Ride at 2:30 PM
Run: Run 1 mile fast off the bike - need to always bring running shoes to the bike ride from now on