Next month
In the next training block we will add more
speed to swimming, include lactate-threshold
intervals in our cycling workouts and continue
to build the length of the long runs and rides. At
the end of the plan, there is an optional half-marathon. Can you find a half-marathon on
February 24 or 25? If there is not a race near
you, plan your own half-marathon.
Gale Bernhardt was the 2003 USA Triathlon
Pan American Games and 2004 USA Triathlon
Olympic coach. An interactive, detailed, version of this
training plan can be found on Active Trainer.com.
The last two columns used the plan titled “Triathlon
Base Training: 8. 5 to 13. 5 hrs/wk.” This column
builds on the previous plan and moves to “Triathlon
Base Training, Phase 2: 7.0 to 15 hrs/wk.”
TO CHECK IN WITH OUR LATEST LAB RABBITS FOLLOWING THE
OFF-SEASON PLAN, PLEASE VISIT:
Daniel Brizard: activetrainer.typepad.com/daniels_training_blog/
Skip Sullivan: activetrainer.typepad.com/skips_training_blog/
Liz Towne: activetrainer.typepad.com/lizs_training_blog/
Sara Menefee: activetrainer.typepad.com/saras_training_blog/
Edward L. Vescovi: activetrainer.typepad.com/edwards_training_blog/
Megan Hebert: activetrainer.typepad.com/megans_training_blog/
Coach Gale’s Blog: activetrainer.typepad.com/coach_gale/
John Segesta/ wahoomedia.com
LAB RABBIT TRAINING PLAN: WEEKS 15 TO 18
WEEK
15
New Year’s
Resolutions
Week
16
17
18
MONDAY
1: 15
Strength Training
1: 15
Strength Training
1: 15
Strength Training
Day Off
TUESDAY
1:00 Swim:
Form Work
00: 45 Run with
LT Work
1:00 Swim:
Speed Work
00: 45 Run with
pick-ups or TM
1:00 Swim:
Form Work
00: 45 Run with
LT Work
1:00 Swim:
Speed Work
WEDNESDAY
1:00 Swim:
Form Work
00: 45 Run with
LT Work
1: 30
Strength Training
1: 30
Strength Training
1: 30 Strength
Training: Reduce
the weight if you
race this weekend
THURSDAY
1:00 Swim: Force
Work
00: 30
Run: Easy Aerobic
1: 15 Swim:
Force Work
00: 30 Run:
Easy Aerobic
1: 15 Swim:
Force Work
00: 45 Run: Easy
Aerobic
1:00 Swim:
Threshold Main Set
00: 30 Run:
Aerobic Effort
FRIDAY
00: 45 Bike
Hills: Aerobic
Effort
1:00 Bike
Hills: Aerobic
Effort
1: 15 Bike
Hills: Aerobic
Effort
1:00 Bike:
Cadence Focus
SATURDAY
1:00 Swim:
Aerobic Effort
1: 15 Run: Aerobic
Effort Hills
1: 15 Swim:
Aerobic Effort
1: 30 Run: Aerobic
Effort Hills
1: 15 Swim:
Aerobic Effort
1: 45 Run: Aerobic
Effort Hills
1:00 Fast group
run or race
SUNDAY
1: 30 Bike:
Hilly Course
2:00 Bike:
Hilly Course
2: 30 Bike:
Hilly Course
1:00 Bike:
Aerobic Effort
HOURS
10: 30
12: 30
13: 45
