Here is the plan for the next 2 weeks before the 10k road race…

MON

RUN 5.1M – 42 mins

TUES

RUN 6.2M – 16 min w/up, 5 x 3 mins fast with 2 min recoveries, 16 min cool down.

SWIM Session 2

WED

CYCLE 60 – 90 mins

WEIGHTS – Arms + Core

THU

RUN 3.1M fast (treadmill)– 7.5mph – 8.5mph

WEIGHTS – Legs + Core

BB

FRI

SWIM Session 3 (am)

16 mins fast, 18 mins easy, 16 mins fast – aim for 50 mins

SAT

REST

SUN

REST

MON

RUN 9-10 miles – 80-85 mins

TUES

RUN 6.2M – 16 min w/up, 6 x 3 mins fast with 1 min recoveries, 16 min cool down.

SWIM Session 4

WED

CYCLE 60 – 90 mins

WEIGHTS – Arms + Core

THU

RUN 6.2M – 16 mins fast, 8 easy x 2

WEIGHTS – Legs + Core

BB

FRI

SWIM Session 5 (am)

SAT

Rest or Run 3.7M

SUN

10k