Week 1 (April 28-May 4)
- Monday and Thursday: Swimming
Begin with a 5-minute continuous warm-up (your choice of stroke). Then swim 10 50-yard laps with 20 to 40 seconds recovery between. The entire workout should be at low intensity. One longer swim (15 50-yard laps with a 5-minute cool down) can be substituted for the first few weeks. - Tuesday and Friday: Running
Ease into running to reduce risk of injury. The objective is not distance, but time (walk if you need to). Run 15 minutes on both days. - Wednesday and Saturday: Bicycling
The objective of your first few weeks of bike training is to build your aerobic base. Workouts are not for distance, but time. Complete a 20-minute easy ride on Thursday and 30-minute easy ride on Sunday. - Take Sunday off
- Monday and Thursday: Swimming
5-minute warm-up. Swim 14 50-yard laps with 20 to 30 seconds recovery between. Low intensity. - Tuesday and Friday: Running
Run or walk 15 minutes on Wednesday and 20 minutes on Saturday. - Wednesday and Saturday: Bicycling
30-minute easy ride on Thursday and 30-minute easy ride on Sunday. - Take Sunday off
- Monday and Thursday: Swimming
5-minute warm-up. Swim 10 75-yard laps with 30 to 40 seconds recovery between. Low intensity. - Tuesday and Friday: Running
Run or walk 20 minutes on both days. - Wednesday and Saturday: Bicycling
30-minute easy ride on Thursday and 40-minute medium intensity ride on Sunday. - Take Sunday off
- Monday and Thursday: Swimming
5-minute warm-up. Swim 12 75-yard laps with 30 to 40 seconds recovery between. Medium intensity. - Tuesday and Friday: Running
Run or walk 20 minutes on Wednesday and 25 minutes Saturday. - Wednesday and Saturday: Bicycling
40-minute easy ride on Thursday and 40-minute medium intensity ride on Sunday. - Take Sunday off
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