Tom Holland's 15 Week Training Plan for Juju

As we are building our base, there will be no change from weeks #1-weeks #3. Repeat the week exactly. Resist the temptation to do more. The vast majority of injuries come from doing too much, too soon.

Monday: Rest

Tuesday: Strength and Run

Strength: base strength plan

Run: 10 minutes easy

Wednesday: Rest or Make Up Tuesday's Workout

Thursday: Weights and Swim

Strength: base strength plan Swim: 5-10 minutes easy

Friday: Your Choice: swim 5-10 minutes, bike 20 minutes or run 10 minutes.

Saturday: Bike:

30 minute bike

Sunday: Run:

10 minutes easy

Stretching Plan: CLICK HERE for the stretching plan.

6/14 - Week 13
Base Week 3

Monday: Rest

Tuesday: Strength and Run:

Strength: base strength plan

Run: 10 minutes easy

Wednesday: Rest or Make Up Tuesday's Workout

Thursday: Weights and Swim:

Strength: base strength plan

Swim: 5-10 minutes easy

Friday: Your Choice: swim 5-10 minutes, bike 20 minutes or run 10 minutes.

Saturday: Bike:

30 minute bike

Sunday: Run:

10 minutes easy

Stretching Plan: CLICK HERE for the stretching plan.

6/21 - Week 12
Base Week 4
Recovery Week

This is our first "recovery week." This means we will actually do slightly less this week, allowing our body to "absorb" the first three weeks of training. For us this means no workout on Friday and a shorter bike on Saturday. We get stronger when we rest, not actually during our workouts. This "down" week not only allows our bodies to rebuild and recover from the prior week's training, it also prepares us for the increased training to come. This cycling of training volume and intensity is known as "periodization." Those who don't take recovery weeks get injured, burned out, and have decreased performances on race day.

Monday: Rest

Tuesday: Strength and Run:

Strength: base strength plan

Run: 10 minutes easy

Wednesday: Rest or Make Up Tuesday's Workout

Thursday: Weights and Swim

Strength: base strength plan

Swim: 5-10 minutes easy

Friday: Rest

No workouts!

Saturday: Bike:

20 minute bike

Sunday: Run:

10 minutes easy

Stretching Plan: CLICK HERE for the stretching plan.

Build: 4 Weeks

6/28 - Week 11 Build Week 1

Monday: Rest

Tuesday: Strength and Run:

Strength: Build Strength Plan (see below)

Run: 15 minutes easy. Five minutes more than the previous weeks. Take walk breaks if necessary.

Build Strength Workout:

1-2 sets of 12 repetitions unless otherwise noted

Dumbbell chest press
Dumbbell rows
Dumbbell overhead shoulder presses
Bodybar bicep curls
Tricep bench dips
Walking lunges
Squats
Wall sit – 60 seconds
Seal back extensions
Oblique crunches: 2 sets of 20 reps

Wednesday: Rest or Make Up Tuesday's Workout

Thursday: Strength and Swim

Strength: build strength plan

Swim: 10 minutes easy

Friday: You Choose: Swim 10 minutes or Bike 25 minutes.

Saturday: "Brick":

Bike 30 minutes then run 10 minutes.

Our first brick! "brick stands for "bike to run." This means you will ride the bike and then run immediately afterwards. This will get your body prepared for the transition from biking to running on race day. Enjoy the weird feeling!

Sunday: Run:

15 minute easy run

Stretching Plan: CLICK HERE for the stretching plan.

7/5 - Week 10 Build Week 2

Same as build week #1

Monday: Rest

Tuesday: Strength and Run:

Strength: build strength plan

Run: 15 minutes easy. Five minutes more than the previous weeks. Take walk breaks if necessary.

Wednesday: Rest or Make Up Tuesday's Workout

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