But, I'm ok....sure I haven't ran since Sunday (outside left leg/knee is still a tad sore when descending stairs, but I feel great walking everywhere else), but I don't think I need to worry too much about my conditioning considering my running as of late. After all, the plan below calls for 30 minutes of running on Sunday. Yeah, I did that and about 2 hours more after that! Now, the swimming part....I know our pool is not nearly long enough, but darn...its still cold in there! Sure, the kids have played in these last 2 weeks, but its still frigid!3/25 – Week 24/1 – Week 34/8 – Week 44/22 – Week 64/29 – Week 7
The training schedule above really is flexible. You can change the number of swim-bike-run workouts each week, but you should always focus on the one segment that is most challenging to you.
The time intervals suggested assume you are a novice. 30 minutes inlcudes 5 minutes of warm-up, 20 minutes of conditioning and 5 minutes of cool-down. If you have more experience (not sure if I qualify here or not), the target is 10 minutes of warm-up, 40 minutes of conditioning and 10 minutes of cool-down.
The conditioning "zone" is color-coded:
Blue = Go easy (can speak in full sentences)It should also be noted that the training schedule being used uses slightly different nomenclature than running for their phases:
Yellow = Go harder (can speak words)
Red = Go all out (eg race pace...don't even bother to try to speak)
Running/Base Building = Tri/SkillsI still haven't determine if I want to do a sprint or a super sprint. Now, I'm leaning towards a sprint, but the darn water part still intimidates me! I suppose I need to swim this week to see how I feel about it. Or, am I just trying to find a way to talk myself out of this?
Running/Sharpening = Tri/Endurance
Running/Tapering = Tri/Tapering