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Easy Rules for Every Week


  • Run once a week on a softer surface, like a cinder path or treadmill, to reduce the impact. Pace yourself, staying within the recommended effort ranges, to limit your need to take walking breaks.
  • For the swim routines, use the time as an estimate—take as long as you need to cover the recommended distance. (And if you finish faster, there's no need to add additional laps.) The swim routines are based on a 25-yard pool.
  • Bike outdoors as much as possible to get comfortable with handling. When doing a session indoors, use a group-cycling bike and increase and decrease the resistance to vary your effort level.

Go back to the complete training plan.


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