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

Page
  • 1
  • |
  • 2
  • |
  • 3
  • |
  • 4
Join the Discussion
You are using an outdated version of Internet Explorer. Please click here to upgrade your browser in order to comment.
blog comments powered by Disqus
 
You Might Also Like...
See It, Share It
PHOTO: Up in Ash: Mount Sinabung Erupting
Tibt Nangin/Anadolu Agency/Getty Images
PHOTO: Firefighters rescue a woman who got stuck in a chimney in Thousand Oaks, Calif.
Ventura County Fire Department
PHOTO: Apple Pay is demonstrated at Apple headquarters on Oct. 16, 2014 in Cupertino, Calif.
Marcio Jose Sanchez/AP Photo
PHOTO: Defendant Jodi Arias testifies about killing Travis Alexander in 2008 during her murder trial in Phoenix, Feb. 20, 2013.
Charlie Leight/The Arizona Republic/AP Photo