I’d love to hear some feedback on the program I’ve created for my self. I’m not close to an expert and am best trying to utilize my time. I’m also in a career change and funds will be tight til the business gets up and running so I don’t want to spend extra money on a coach. I’m more of a duathlete than a triathlete, which will explain why there is zero swimming. I’ll get in the pool in the spring. Time is crucial for me since I work 50 hours week and commute another 12-13. Have a 4 and a 6 year old at home too that I love to spend time with and bring to ballet lessons and gymnastics. Those factors take priority over my workouts. Here it is…
Mon: Run 6-7 miles tempo (20 secs slower that 10K pace)
Tues: Bike 1:15 Interval/Hard ride/ Run 3 miles easy Brick
Weds Bike 1:15 Hill ride
Thurs Bike 1:15 Intervals/Hard ride / Run 3 miles easy Brick
Fri: Run 6 miles w/u and intervals then a c/d
Sat Bike 1:30-2:00 Moderate course and Mod effort / Run 3 easy
Sun Run 8-10 miles at 1/2 marathon pace
Every 4th week is a recovery week and will tweak the schedule weekly but was hoping to have some sort of structure until the New Year.
Goals: Keep it between 10-12 hours/wk. Workout in am before going to work, I try to be done by 7:30am with all workouts… Get 4 rides per week/ 6 runs per week. Tues, Thurs mornings are best for my schedule for extended workouts.
I have 4 years of du/tri experience. 44 min 10K, 20:30 5K, 315 FTP/ 3.4 w/kg(Fat Ass), Going to focus on Du and a few Olympic Tri’s in 2012.
I’ve been doing this schedule for 2 weeks and feel good. There is not much rest in here but I have not felt beat up, yet.
Any advice would be cool, especially in terms or buiding rest in if even necessary.