2012 Shepparton 70.3 Training Plan

Wk	Date
12			Swim				Bike			Run
Mon	27-Aug	(#6)	1250	m	am	40	km	pm
Tue	28-Aug	(#10)	1750	m	am				60	mins	pm
Wed	29-Aug					50	km	pm
Thu	30-Aug	(#7)	1500	m	am				45	mins	pm
Fri	31-Aug
Sat	1-Sep								80	mins	am
Sun	2-Sep					75	km	am
11			Recovery			Recovery				Recovery
Mon	3-Sep	(#2)	1000	m	am	35	km	pm
Tue	4-Sep	(#4)	1250	m	am				50	mins	pm
Wed	5-Sep					40	km	pm
Thu	6-Sep	(#5)	1250	m	am				35	mins	pm
Fri	7-Sep
Sat	8-Sep								70	mins	am
Sun	9-Sep					60	km	am
10
Mon	10-Sep	(#6)	1250	m	am	40	km	pm
Tue	11-Sep	(#12)	2000	m	am				60	mins	pm
Wed	12-Sep					50	km	pm
Thu	13-Sep	(#8)	1500	m	am				50	mins	pm
Fri	14-Sep					35	km	pm
Sat	15-Sep	(choice)	1000	m	am				80	mins	am
Sun	16-Sep					85	km	am	75	mins	pm
9
Mon	17-Sep	(#9)	1500	m	am	40	km	pm
Tue	18-Sep	(#14)	2250	m	am				60	mins	pm
Wed	19-Sep					50	km	pm
Thu	20-Sep	(#11)	1750	m	am				50	mins	pm
Fri	21-Sep					35	km	pm
Sat	22-Sep	(choice)	1000	m	am				90	mins	am
Sun	23-Sep					90	km	am	75	mins	pm
8
Mon	24-Sep	(#7)	1500	m	am	40	km	pm
Tue	25-Sep	(#14)	2500	m	am				60	mins	pm
Wed	26-Sep					60	km	pm
Thu	27-Sep	(#10)	1750	m	am				50	mins	pm
Fri	28-Sep					35	km	pm
Sat	29-Sep	(choice)	1000	m	am				100	mins	am
Sun	30-Sep					100	km	am	75	mins	pm
7			Recovery			Recovery				Recovery
Mon	1-Oct	(#3)	1000	m	am	35	km	pm
Tue	2-Oct	(#13)	2000	m	am				50	mins	pm
Wed	3-Oct					50	km	pm
Thu	4-Oct	(#4)	1250	m	am				40	mins	pm
Fri	5-Oct					35	km	pm
Sat	6-Oct	(choice)	1000	m	am				90	mins	am
Sun	7-Oct					85	km	am	60	mins	pm
			Speedwork/Quality Phase
6	Date	#	Swim				Bike			Run
Mon	8-Oct	(#3)	1000	m	am	35	km	pm
Tue	9-Oct	(#13)	2000	m	am				50	mins	pm
Wed	10-Oct					50	km	pm
Thu	11-Oct	(#4)	1250	m	am				40	mins	pm
Fri	12-Oct					35	km	pm
Sat	13-Oct	(choice)	1000	m	am				90	mins	am
Sun	14-Oct					85	km	am	60	mins	pm
5
Mon	15-Oct	(#9)	1500	m	am	50	km	pm
Tue	16-Oct	(#14)	2500	m	am				Q(3 x 800/400)
Wed	17-Oct					Quality Day
Thu	18-Oct	Quality Day			am				60	mins	pm
Fri	19-Oct					35	km	pm
Sat	20-Oct	(choice)	1000	m	am				90	mins	am
Sun	21-Oct					80	km	am	60	mins	pm
4
Mon	22-Oct	(#7)	1500	m	am	50	km	pm
Tue	23-Oct	(#15)	2500	m	am				Q(4 x 800/400)
Wed	24-Oct					Quality Day
Thu	25-Oct	Quality Day			am				60	mins	pm
Fri	26-Oct					35	km	pm
Sat	27-Oct	(choice)	1000	m	am				90	mins	am
Sun	28-Oct					80	km	am	60	mins	pm
3
Mon	29-Oct	(#8)	1500	m	am	50	km	pm
Tue	30-Oct	(#14)	2500	m	am				Q(5 x 800/400)
Wed	31-Oct					Quality Day
Thu	1-Nov	Quality Day			am				60	mins	pm
Fri	2-Nov					35	km	pm
Sat	3-Nov	(choice)	1000	m	am				90	mins	am
Sun	4-Nov					80	km	am	60	mins	pm
2		Begin Taper				Begin Taper			Begin Taper
Mon	5-Nov
Tue	6-Nov	(#15)	2500	m	am				60	mins	pm
Wed	7-Nov					50	km	pm
Thu	8-Nov	(#9)	1500	m	am				40	mins	pm
Fri	9-Nov					35	km	pm
Sat	10-Nov	(choice)	1000	m	am				75	mins	pm
Sun	11-Nov					80	km	am
1
Mon	12-Nov	(#7)	1500	m	am				40	mins	pm
Tue	13-Nov						km
Wed	14-Nov	(choice)	1000	m	am	65	km	pm	30	mins	pm
Thu	15-Nov					35	km	pm
Fri	16-Nov	15 mins easy			am	15 mins			30	mins	walk
Sat	17-Nov
Sun	18-Nov		Race Day				Race Day			Race Day
Totals	84		60	km		2130	km		42.5	hrs
									425	km