Tom Holland's 15 Week Training Plan for Juju

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.

Sunday: Run:

15 minute easy run

Stretching Plan: CLICK HERE for the stretching plan.

7/12 - Week 9
Build Week 3

Monday: Rest

Tuesday: Strength and Run

Strength: build strength plan

Run: 15 minutes easy.

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.

Sunday: Run:

15 minute easy run

Stretching Plan: CLICK HERE for the stretching plan.

7/19 - Week 8
Build Week 4
Recovery Week

Our second "recovery week." Again, slightly less this training this week, allowing our bodies to recover and get ready for the final peak weeks of training!

Monday: Rest

Tuesday: Strength and Run

Strength: build strength plan

Run: 15 minutes easy

Wednesday: Rest or Make Up Tuesday's Workout

Thursday: Strength and Swim

Strength: build strength plan

Swim: 10 minutes easy

Friday: Rest

Saturday: bike:

Bike 30 minutes easy

Sunday: run:

10 minute easy run

Stretching Plan: CLICK HERE for the stretching plan.

Peak: 4 Weeks

7/26 - Week 7 Peak Week 1

This is our "peak" block of training. The prior 8 weeks have been preparing us for these 4 weeks. We have 4 tough weeks instead of 3, building with each one, then we "taper" or do a little less for our final 3 week. Survive these three and you will be ready for the race!

Monday: Rest

Tuesday: Strength and Run:

Strength: peak strength plan (see below)

Run: 20 minutes easy

Peak Strength Workout:

1-2 sets of 12 repetitions unless otherwise noted

Pushups – 2 sets to failure Dumbbell rear delt flys Squats with front raises Stationary lunges with overhead dumbbell presses Walking lunges with dumbbell bicep curls Step ups Bicycle crunches – 60 seconds Swim back extensions Side plank – 20 seconds each side Reverse crunch – 2 sets of 15 reps

Wednesday: Rest or Make Up Tuesday's Workout

Thursday: Weights and Swim

Strength: peak strength plan

Swim: 10-15 minutes easy

Friday: do either one or both: swim 10-15 minutes or bike 30 minutes.

Saturday: "Brick":

Bike 35 minutes then run 10 minutes.

Sunday: Run:

25 minute easy run

Stretching Plan: CLICK HERE for the stretching plan.

8/2 - Week 6
Peak Week 2

Monday: Rest

Tuesday: Strength and Run:

Strength: peak strength plan

Run: 20 minutes easy

Wednesday: Rest or Make Up Tuesday's Workout

Thursday: Strength and Swim

Strength: peak strength plan

Swim: 10-15 minutes easy

Friday: do either one or both: swim 10-15 minutes or bike 30 minutes.

Saturday: "Brick":

Bike 35 minutes then run 10 minutes.

Sunday: Run:

25 minute easy run

Stretching Plan: CLICK HERE for the stretching plan.

8/9 - Week 5
Peak Week 3

Monday: Rest

Tuesday: Strength and Run

Strength: peak strength plan

Run: 25 minutes easy

Wednesday: Rest or Make Up Tuesday's Workout

Thursday: Strength and Swim

Strength: peak strength plan

Swim: 10-15 minutes easy

Friday: do either one or both: swim 10-15 minutes or bike 30 minutes.

Saturday: "Brick":

Bike 40 minutes then run 10 minutes.

Sunday: Run:

30 minute easy run

Stretching Plan: CLICK HERE for the stretching plan.

8/16 - Week 4
Peak Week 4

Monday: Rest

Tuesday: Strength and Run

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