Week 3: Training Plan

Your work outs for the week:
 
Mon 5 july  swim as 200m wu/2x500m as 500 race pace (30) 500 easy/200m
30mins easy run
 
Tues 6 july  outdoor bike ride as kingston hill repeats: 1lap to the park easy then 5 hard climbs recovering on the downhill.
 
Wed 7 july  1h 30min race pace run (keep the form)
 
Thurs 8 july  if you’re very tired from tues and wed take it off, if you’re ok 30mins easy swim
 
Frid 9 july  45mins hard run as 10min wu/ 30min faster than race pace/ 5min cd
 
Sat 10 july  off
 
Sun 11 july 3h bike ride (race pace as much as you can although use first 20-30mins as and easy spin)

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