Training Plan

Weekly Schedule Overview:

• Monday: Short run (under 1 hour)
• Tuesday: Swim + Optional cross-training or easy run
• Wednesday: Short run + short bike
• Thursday: Swim + Optional cross-training or tempo run
• Friday: Swim + Optional cross-training or easy run
• Saturday: Long run
• Sunday: Rest or recovery run

Target Paces (Metric):

• Easy pace: 7:40–8:40 per kilometer
• Tempo pace: 5:15–6:35 per kilometer
• Long run pace: 6:05–7:05 per kilometer

Week 1 (Oct 14–20):

• [x] Mon: 40-minute easy run
• [x] Tue: Swim
• [x] Wed: 30-minute easy run + 30-minute bike
• [x] Thu: Swim + 30-minute tempo run