Monday:
Rest Day
Tuesday:
4 km run to work, slow and easy pace.
Wednesday:
5km run to work, skow and easy pace.
20km Bike ride, stationary trainer.
Thursday:
5km run to work, faster pace, some interval training for last 2 km - fast pace for 1 min followed by 2 mins slow pace, repeat until 2 miles is complete.
Friday:
Gym - core work. 45 mins.
Saturday:
10km Run - slow and easy for endurance.
Swim 1500m in the pool slow and easy. No drills.
Sunday:
Gym - core work. 45 mins.
Bike - stationary trainer - 40 mins with hills.
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