This schedule is based on a 6 day/ week training schedule I found online, but shifted so that Sunday is the day off. If Sunday is a good training day for you, you can shift it any way you would like.
In Explanation:
Easy - Keep the heart rate down, enjoy the journey!
Swim - slow laps done in several different strokes to keep different muscles working
Bike - A level incline at a relaxed pace
Run - Put in the iPod and go out for a nice jog. Look around at the scenery, enjoy the mountain air.
Threshold - Put this as close to your race pace as you can muster. It will become easier as the weeks progress.
VO2Max - Push yourself as fast as you can to get your heart rate up and keep it up for 5-10 minutes, then rest. This is the part that builds up your speed. After your V2OMax workout, you will notice that threshold pace is easier to keep up.
Swim - Push the front crawl sprint for two laps then rest until your heart rate comes back to resting, then repeat.
Bike - Hit the hills, the steep ones. Push to the top as fast as you can, then turn around and coast down. By the time you are back at the bottom, you should be ready to go back up.
Run - For this I go to a flat field and do ladders until I can’t breathe, then I rest for a while and do it again. Of course, this would also be another chance to hit some hills.
Anyway, here is the schedule:
Sunday
SWIM - OFF
BIKE - OFF
RUN - OFF
Monday
SWIM - Long and easy with technique work
BIKE - Swim/Bike Transition, include some VO2Max work
RUN - OFF
Tuesday
SWIM - OFF
BIKE - OFF
RUN - VO2Max
Wednesday
SWIM - Threshold
BIKE - OFF
RUN - OFF
Thursday
SWIM - OFF
BIKE - Threshold, include some Bike/Run transitions
RUN - Easy
Friday
SWIM - Long, include a VO2Max set
BIKE - Long and easy
RUN - OFF
Saturday
SWIM - OFF
BIKE - OFF
RUN - Long, include some threshold work
