Ironman 70.3 Training Plan

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Look for Races

1 5/4/2014 5/10/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 1.5

miles moderate

Bike 30 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate

REST Run 1.5 miles moderate. |

Swim 500 yards moderate REST

Bike 30 minutes moderate with 4 x 30-second sprints scattered

2 5/11/2014 5/17/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2

miles moderate

Bike 30 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2 miles moderate

REST Run 2 miles moderate. | Swim

500 yards moderate REST

Bike 30 minutes moderate with 4 x 30-second sprints scattered

3 5/18/2014 5/24/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2

miles moderate

Bike 30 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2 miles moderate

REST Run 2 miles moderate. | Swim

500 yards moderate REST

Bike 30 minutes moderate with 4 x 30-second sprints scattered

4 5/25/2014 5/31/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2.5

miles moderate

Bike 30 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2.5 miles moderate

REST Run 2.5 miles moderate. |

Swim 500 yards moderate REST

Bike 30 minutes moderate with 4 x 30-second sprints scattered

5 6/1/2014 6/7/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2.5

miles moderate

Bike 35 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 2.5 miles moderate

REST Run 2.5 miles moderate. |

Swim 500 yards moderate REST

Bike 35 minutes moderate with 4 x 30-second sprints scattered

6 6/8/2014 6/14/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3

miles moderate

Bike 35 minutes easy

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

REST Run 3 miles moderate. | Swim

500 yards moderate REST

Bike 35 minutes moderate with 4 x 30-second sprints scattered

7 6/15/2014 6/21/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3

miles moderate

Bike 35 minutes moderate

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

REST Run 3 miles moderate. | Swim _{500 yards moderate} REST Bike 35 minutes moderate with 4 x _{30-second sprints scattered}

8 6/22/2014 6/28/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3

miles moderate

Bike 35 minutes moderate

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

9 6/29/2014 7/5/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3

miles moderate

Bike 40 minutes moderate

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3 miles moderate

Bike 10 miles moderate Run 3 miles moderate. | Swim _{500 yards moderate} REST Bike 40 minutes moderate with 4 x _{30-second sprints scattered}

10 7/6/2014 7/12/2014

Swim 500 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 3

miles moderate

Bike 40 minutes moderate

Swim 500 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 3 miles moderate.

Bike 10 miles moderate Run 3 miles moderate. | Swim _{500 yards moderate} REST Bike 40 minutes moderate with 4 x _{30-second sprints scattered}

11 7/13/2014 7/19/2014

Swim 550 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x

10-second hill sprints

Bike 40 minutes moderate

Swim 550 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 13 miles moderate Run 4 miles moderate. | Swim

550 yards moderate REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

12 7/20/2014 7/26/2014

Swim 600 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x

10-second hill sprints

Bike 40 minutes moderate

Swim 600 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 13 miles moderate Run 4 miles moderate. | Swim _{600 yards moderate} REST Bike 40 minutes moderate with 4 x _{30-second sprints scattered}

13 7/27/2014 8/2/2014

Swim 650 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x

10-second hill sprints

Bike 40 minutes moderate

Swim 650 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 15 miles moderate Run 5 miles moderate. | Swim

650 yards moderate REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

14 8/3/2014 8/9/2014

Swim 700 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x

10-second hill sprints

Bike 40 minutes moderate

Swim 700 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 15 miles moderate Run 5 miles moderate. | Swim _{700 yards moderate} REST Bike 40 minutes moderate with 4 x _{30-second sprints scattered}

15 8/10/2014 8/16/2014

Swim 750 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x

10-second hill sprints

Bike 40 minutes moderate

Swim 750 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 15 miles moderate Run 6 miles moderate. | Swim

750 yards moderate REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

16 8/17/2014 8/23/2014

Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x

10-second hill sprints

Bike 40 minutes moderate

Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 20 miles moderate Run 6 miles moderate. | Swim

800 yards moderate REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

17 8/24/2014 8/30/2014

Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill

sprints

Bike 40 minutes moderate + 5 minutes comfortably hard

Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate

Bike 25 miles moderate Run 7 miles moderate. | Swim _{1,000 yards moderate} REST Bike 40 minutes moderate with 6 x _{30-second sprints scattered}

18 8/31/2014 9/6/2014

Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill

sprints

Bike 40 minutes moderate + 8 minutes comfortably hard

Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate

Bike 30 miles moderate Run 8 miles moderate. | Swim

1,200 yards moderate REST

Bike 40 minutes with 8 x 30-second sprints scattered

19 9/7/2014 9/13/2014 REST Bike 40 minutes moderate + 5 minutes comfortably hard

Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate

REST Run 7 miles moderate. | Swim

1,000 yards moderate REST

Bike 40 minutes with 6 x 30-second sprints scattered

20 9/14/2014 9/20/2014

Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x

10-second hill sprints

Bike 40 minutes moderate

Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 20 miles moderate Run 6 miles moderate. | Swim

800 yards moderate REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

21 9/21/2014 9/27/2014

Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill

sprints

Bike 40 minutes moderate + 5 minutes comfortably hard

Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate

Bike 25 miles moderate Run 7 miles moderate. | Swim _{1,000 yards moderate} REST Bike 40 minutes moderate with 6 x _{30-second sprints scattered}

22 9/28/2014 10/4/2014

Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill

sprints

Bike 40 minutes moderate + 8 minutes comfortably hard

Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate

Bike 30 miles moderate Run 8 miles moderate. | Swim

1,200 yards moderate REST

Bike 40 minutes with 8 x 30-second sprints scattered Race?

23 10/5/2014 10/11/2014

Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20

seconds. | Run 4 miles moderate + 4 x 10-second hill

sprints

REST REST Bike 25 miles moderate Run 7 miles moderate. | Swim _{1,000 yards moderate} REST Bike 40 minutes with 6 x 30-second _{sprints scattered}

24 10/12/2014 10/18/2014

Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x

10-second hill sprints

Bike 40 minutes moderate

Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.

Bike 20 miles moderate Run 6 miles moderate. | Swim

800 yards moderate REST

Bike 40 minutes moderate with 4 x 30-second sprints scattered

25 10/19/2014 10/25/2014

Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill

sprints

Bike 40 minutes moderate + 5 minutes comfortably hard

Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate

Bike 25 miles moderate Run 7 miles moderate. | Swim

1,000 yards moderate REST

Bike 40 minutes moderate with 6 x 30-second sprints scattered

26 10/26/2014 11/1/2014

Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill

sprints

Bike 40 minutes moderate + 8 minutes comfortably hard

Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate

Bike 30 miles moderate Run 8 miles moderate. | Swim

1,200 yards moderate REST

Bike 40 minutes with 8 x 30-second sprints scattered

27 11/2/2014 11/8/2014

Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill

sprints

Bike 40 minutes moderate + 5 minutes comfortably hard

Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate

Bike 25 miles moderate Run 7 miles moderate. | Swim

1,000 yards moderate REST

Bike 40 minutes moderate with 6 x 30-second sprints scattered

28 11/9/2014 11/15/2014

Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill

sprints

Bike 40 minutes moderate + 8 minutes comfortably hard

Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate

Bike 30 miles moderate Run 8 miles moderate. | Swim _{1,200 yards moderate} REST Bike 40 minutes with 8 x 30-second _{sprints scattered} Race?

29 11/16/2014 11/22/2014

Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20

seconds. | Run 4 miles moderate + 4 x 10-second hill

sprints

Bike 40 minutes moderate + 5 minutes comfortably hard

Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate

Bike 25 miles moderate REST REST REST

30 11/23/2014 11/29/2014

Swim 1,000 yards total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with

6 x 30-second hard efforts scattered.

Bike 40 minutes moderate + 8 minutes comfortably hard.

Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate

+ 4 x 10-sec. hill sprints.

Bike 35 miles moderate + 10-minute transition run at

moderate pace.

Run 9 miles moderate. | Swim

1,400 yards moderate. REST

Bike 45 minutes with 8 x 1-minute hard efforts scattered.

31 11/30/2014 12/6/2014

Swim 1,100 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with

6 x 45-second hard efforts scattered.

Bike 40 minutes moderate + 10 minutes comfortably hard.

Swim 1,100 yards total. Main set: 3 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate

+ 4 x 10-second hill sprints.

Bike 40 miles moderate.

Run 10 miles moderate. | Swim 1,600 yards total. Main

set: 1,000 yard time trial.

32 12/7/2014 12/13/2014

Swim 1,200 yards total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with

6 x 1-minute hard efforts scattered.

Bike 40 minutes moderate + 12 minutes comfortably hard.

Swim 1,200 yards total. Main set: 3 x 200 yards race pace, RI = 20 seconds. | Run 5 miles moderate +

4 x 10-second hill sprints.

Bike 45 miles moderate + 15-minute transition run at

moderate pace.

Run 11 miles moderate. |

Swim 1,800 yards moderate. REST

Bike 45 minutes with 4 x 3-minute hard efforts scattered. Race?

33 12/14/2014 12/20/2014 REST Bike 40 minutes moderate + 8 minutes comfortably hard.

Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. | Run 4 miles moderate.

REST Run 9 miles moderate. | Swim

1,400 yards moderate. REST

Bike 40 minutes with 6 x 1-minute hard efforts scattered.

34 12/21/2014 12/27/2014

Swim 1,000 yards total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with

6 x 30-second hard efforts scattered.

Bike 40 minutes moderate + 8 minutes comfortably hard.

Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate

+ 4 x 10-sec. hill sprints.

Bike 35 miles moderate + 10-minute transition run at

moderate pace.

Run 9 miles moderate. | Swim

1,400 yards moderate. REST

Bike 45 minutes with 8 x 1-minute hard efforts scattered.

35 12/28/2014 1/3/2015

Swim 1,100 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with

6 x 45-second hard efforts scattered.

Bike 40 minutes moderate + 10 minutes comfortably hard.

Swim 1,100 yards total. Main set: 3 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate

+ 4 x 10-second hill sprints.

Bike 40 miles moderate.

Run 10 miles moderate. | Swim 1,600 yards total. Main

set: 1,000 yard time trial.

REST Bike 45 minutes with 6 x 2-minute hard efforts scattered.

36 1/4/2015 1/10/2015

Swim 1,200 yards total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with

6 x 1-minute hard efforts scattered.

Bike 40 minutes moderate + 12 minutes comfortably hard.

Swim 1,200 yards total. Main set: 3 x 200 yards race pace, RI = 20 seconds. | Run 5 miles moderate +

4 x 10-second hill sprints.

Bike 45 miles moderate + 15-minute transition run at

moderate pace.

Run 11 miles moderate. |

Swim 1,800 yards moderate. REST

Bike 45 minutes with 4 x 3-minute hard efforts scattered. Race?

37 1/11/2015 1/17/2015

Swim 1,000 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with

6 x 30-second hard efforts scattered.

REST REST Bike 35 miles moderate. Run 9 miles moderate. | Swim

1,400 yards moderate. REST

Bike 40 minutes with 6 x 1-minute hard efforts scattered.

38 1/18/2015 1/24/2015

Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 8 x

600m at 5K race pace with 400m jog recoveries, 1 mile

easy.

Bike 40 minutes moderate + 15 minutes comfortably hard.

Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate +

4 x 10-second hill sprints.

Bike 50 miles moderate + 20-minute transition run at

moderate pace.

Run 12 miles moderate. |

Swim 2,000 yards moderate. REST

Bike 50 minutes with 6 x 2-minute hard efforts scattered.

39 1/25/2015 1/31/2015

Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x

800m at 5K race pace with 400m jog recoveries, 1 mile

easy.

Bike 40 minutes moderate + 18 minutes comfortably hard.

Swim 1,400 yards total. Main set: 2 x 300 yards race pace, RI = 20 seconds. | Run 5.5 miles moderate

+ 4 x 10-second hill sprints.

Bike 55 miles moderate.

Run 13 miles moderate. | Swim 2,000 yards total. Main

set: 1,500 time trial

REST Bike 50 minutes with 5 x 3-minute hard efforts scattered.

40 2/1/2015 2/7/2015

Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x

1,000m at 5K race pace with 400m jog recoveries, 1 mile

easy.

Bike 40 minutes moderate + 20 minutes comfortably hard.

Swim 1,500 yards total. Main set: 3 x 300 yards race pace, RI = 30 seconds. | Run 6 miles moderate +

4 x 10-second hill sprints.

Bike 60 miles moderate + 10-minute transition run at race

pace.

Run 14 miles moderate. |

Swim 2,200 yards moderate REST

Bike 55 minutes with 4 x 4-minute hard efforts scattered. Race?

41 2/8/2015 2/14/2015

Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles

easy.

Bike 40 minutes moderate + 10 minutes comfortably hard.

Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate.

Bike 45 miles moderate. REST REST REST

42 2/15/2015 2/21/2015

Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 8 x

600m at 5K race pace with 400m jog recoveries, 1 mile

easy.

Bike 40 minutes moderate + 15 minutes comfortably hard.

Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate +

4 x 10-second hill sprints.

Bike 50 miles moderate + 20-minute transition run at

moderate pace.

Run 12 miles moderate. |

Swim 2,000 yards moderate. REST

Bike 50 minutes with 6 x 2-minute hard efforts scattered.

43 2/22/2015 2/28/2015

Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x

800m at 5K race pace with 400m jog recoveries, 1 mile

easy.

Bike 40 minutes moderate + 18 minutes comfortably hard.

Swim 1,400 yards total. Main set: 2 x 300 yards race pace, RI = 20 seconds. | Run 5.5 miles moderate

+ 4 x 10-second hill sprints.

Bike 55 miles moderate.

Run 13 miles moderate. | Swim 2,000 yards total. Main

set: 1,500 time trial

REST Bike 50 minutes with 5 x 3-minute hard efforts scattered.

44 3/1/2015 3/7/2015

Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x

1,000m at 5K race pace with 400m jog recoveries, 1 mile

easy.

Bike 40 minutes moderate + 20 minutes comfortably hard.

Swim 1,500 yards total. Main set: 3 x 300 yards race pace, RI = 30 seconds. | Run 6 miles moderate +

4 x 10-second hill sprints.

Bike 60 miles moderate + 10-minute transition run at race

pace.

Run 14 miles moderate. |

Swim 2,200 yards moderate REST

Bike 55 minutes with 4 x 4-minute hard efforts scattered. Race?

45 3/8/2015 3/14/2015

Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles

easy.

Bike 40 minutes moderate + 10 minutes comfortably hard.

Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate.

Bike 45 miles moderate. Run 10 miles moderate. |

Swim 2,000 yards moderate REST REST

46 3/15/2015 3/21/2015

Swim 1,600 yards total. Main set: 6 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 2 miles at 10K race pace, 2 miles

easy.

Bike 45 minutes with 5 x 2-minute hard efforts scattered.

Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 6 miles moderate +

4 x 10-second hill sprints.

Bike 50 miles moderate + 10 miles race pace + 15-minute transition run at race pace.

Run 10 miles moderate + 2 miles race pace. | Swim 2,200

yards total. Main set: 500 yards race pace

REST Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.

47 3/22/2015 3/28/2015

Swim 1,800 yards total. Main set: 8 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles

easy.

Bike 45 minutes with 4 x 3-minute hard efforts scattered.

Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 20 seconds. | Run 6 miles moderate +

4 x 10-second hill sprints.

Bike 45 miles moderate + 15 miles race pace + 20-minute transition run at race pace.

Run 12 miles moderate + 2 miles race pace. | Swim 2,400

yards total. Main set: 600 yards race pace

REST Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy.

48 3/29/2015 4/4/2015

Swim 2,000 yards total. Main set: 10 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles

easy.

Bike 45 minutes with 8 x 1-minute hard efforts scattered.

Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate

+ 4 x 10-second hill sprints.

Bike 40 miles moderate + 10 miles race pace + 10-minute transition run at race pace.

Run 12 miles moderate + 2 miles race pace (beat last week’s time). | Swim 2,400 yards total. Main set: 600 yards race pace (beat last

week’s time)

REST _{comfortably hard, 15 minutes easy.}Bike 15 minutes easy, 30 minutes

49 4/5/2015 4/11/2015

Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles

easy.

Bike 40 minutes moderate + 10 minutes comfortably hard.

Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate.

Bike 45 miles moderate. _{Swim 2,000 yards moderate}Run 10 miles moderate. | REST REST

50 4/12/2015 4/18/2015

Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles

easy.

Bike 40 minutes moderate + 10 minutes comfortably hard.

Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate.

Bike 45 miles moderate. Run 10 miles moderate. |

Swim 2,000 yards moderate REST

Bike 45 minutes with 5 x 2-minute hard efforts scattered.

51 4/19/2015 4/25/2015 REST

Bike 10 minutes easy, 10 minutes comfortably hard, 10

minutes easy.

Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. | Run 4 miles moderate.

Bike 25 miles moderate

Swim 800 yards total. Main set: 400 yards race pace. |

Run 3 miles easy

REST Run 4 miles easy.