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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