Tom Holland's 15 Week Training Plan for Juju

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 45 minutes then run 10 minutes.

Sunday: Run:

30 minute easy run

Stretching Plan: CLICK HERE for the stretching plan.

Taper: 3 Weeks

8/23 - #eek 3
Taper Week 3

You have made it! The hard work is over. Congrats! Now we will do a little less each week. Yes, once again, this is now to "absorb" all of the training we have done up to this point. It is also so you will go into the race nice and rested. Fight the urge to do more. You cannot "cram" in training!

Monday: Rest

Tuesday: Strength and Run:

Strength: taper strength plan (see below)

Run: 20 minutes easy

Taper strength workout:

1-2 sets of 12 repetitions unless otherwise noted

Pushups on bosu or stability ball – 2 sets of 10-15 reps
Dumbbell alternating front and side raises
Squats with bicep curls
Stationary lunges with dumbbells
Walking lunges with dumbbell overhead presses
Step ups with dumbbells
Stability ball crunches
Triple plank – 15 seconds each way
Wall sit with dumbbells – 60 seconds
Medicine ball twists

Wednesday: Rest or Make Up Tuesday's Workout

Thursday: Strength and Swim

Strength: taper strength plan

Swim: 10 minutes easy

Friday: you choose: swim 10 minutes or bike 30 minutes.

Saturday: "Brick":

Bike 30 minutes then run 10 minutes.

Sunday: Run:

25 minute easy run

Stretching Plan: CLICK HERE for the stretching plan.

8/30 - Week 2
Taper Week 2

Monday: Rest

Tuesday: Strength and Run

Strength: taper strength plan

Run: 15 minutes easy.

Wednesday: Rest or Make Up Tuesday's Workout

Thursday: Strength and Swim

Strength: taper strength plan

Swim: 10 minutes easy

Friday: you choose: swim 10 minutes or bike 30 minutes.

Saturday: "Brick":

Bike 25 minutes then run 10 minutes.

Sunday: Run:

20 minute easy run

Stretching Plan: CLICK HERE for the stretching plan.

9/6- Week 1
Taper Week 1

Monday: Rest

Tuesday: Run

No weights! Just run 15 minutes easy.

Wednesday: Swim:

10 minutes easy

Thursday: Rest!!

Friday: short "Brick":

Bike 10 minutes then run 5 minutes.

Saturday: Race!

Sunday: Celebrate!

"The contents of this website are for informational purposes only and do not constitute medical advice. Undertaking a training program may involve risk of injury or physical harm, and it is your responsibility to determine which training activities are appropriate for you. Please check with your doctor."

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