This weeks Training Plan

Monday:
Rest Day

Tuesday:
5 km run to work, slow and easy pace.

Wednesday:
6km run to work, slow 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 1000m. Drills. Warm up 400m. 5 x 100m, Decrease lap time each time, 1 min in between set. 100m Warm down.

Sunday:
Gym - core work. 45 mins.
Bike - stationary trainer - 60 mins with hills.