Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Feb 17-23	Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. Run 4 miles moderate + 2 x 10-second hill sprints.	Bike 40 minutes moderate with 4 x 30-second sprints scattered.	Bike 40 minutes moderate.	Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. Run 4 miles moderate.		Bike 20 miles moderate.	Run 6 miles moderate. Swim 800 yards moderate.
Feb 24 - Mar 2	Bike 40 minutes moderate with 6 x 30-second sprints scattered	Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. Run 4 miles moderate + 4 x 10-second hill sprints.	Bike 40 minutes moderate + 5 minutes comfortably hard	Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. Run 4 miles moderate.		Bike 25 miles moderate	Run 7 miles moderate. Swim 1,000 yards moderate
Mar 3-9	Bike 40 minutes with 8 x 30-second sprints scattered	Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. Run 4 miles moderate + 6 x 10-second hill sprints.	Bike 40 minutes moderate + 8 minutes comfortably hard.	Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. Run 4.5 miles moderate.		Bike 30 miles moderate.	Run 8 miles moderate. Swim 1,200 yards moderate
Mar 10-16	Bike 40 minutes with 6 x 30-second sprints scattered	Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20 seconds. Run 4 miles moderate + 4 x 10-second hill sprints.	Bike 40 minutes moderate + 5 minutes comfortably hard.	Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. Run 4 miles moderate.		Bike 25 miles moderate.	Run 7 miles moderate. Swim 1,000 yards moderate.
Mar 17-23	Bike 45 minutes with 8 x 1-minute hard efforts scattered.	Swim 1,000 yards total. Main set: 6 x 50 sprints, RI = 20 seconds. Run 4.5 miles with 6 x 30-second hard efforts scattered.	Bike 40 minutes moderate + 8 minutes comfortably hard.	Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 30 seconds. Run 4.5 miles moderate + 4 x 10-sec. hill sprints.		Bike 35 miles moderate + 10-minute transition Run at moderate pace.	Run 9 miles moderate. Swim 1,400 yards moderate.
Mar 24-30	Bike 45 minutes with 6 x 2-minute hard efforts scattered	Swim 1,100 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. Run 4.5 miles with 6 x 45-second hard efforts scattered.	Bike 40 minutes moderate + 10 minutes comfortably hard.	Swim 1,100 yards total. Main set: 3 x 200 yards race pace, RI = 30 seconds. Run 4.5 miles moderate + 4 x 10-second hill sprints.		Bike 40 miles moderate.	Run 10 miles moderate. Swim 1,600 yards total. Main set: 1,000 yard time trial.
Mar 31 - Apr 6	Bike 45 minutes with 4 x 3-minute hard efforts scattered.	Swim 1,200 yards total. Main set: 10 x 50 sprints, RI = 20 seconds. Run 4.5 miles with 6 x 1-minute hard efforts scattered.	Bike 40 minutes moderate + 12 minutes comfortably hard.	Swim 1,200 yards total. Main set: 3 x 200 yards race pace, RI = 20 seconds. Run 5 miles moderate + 4 x 10-second hill sprints.		Bike 45 miles moderate + 15-minute transition Run at moderate pace.	Run 11 miles moderate. Swim 1,800 yards moderate.
Apr 7-13	Bike 40 minutes with 6 x 1-minute hard efforts scattered.	Swim 1,000 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. Run 4.5 miles with 6 x 30-second hard efforts scattered.	Bike 40 minutes moderate + 8 minutes comfortably hard.	Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. Run 4 miles moderate.		Bike 35 miles moderate	Run 9 miles moderate. Swim 1,400 yards moderate.
Apr 14-20	Bike 50 minutes with 6 x 2-minute hard efforts scattered.	Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 1 mile easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1 mile easy.	Bike 40 minutes moderate + 15 minutes comfortably hard.	Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. Run 5 miles moderate + 4 x 10-second hill sprints.		Bike 50 miles moderate + 20-minute transition Run at moderate pace	Run 12 miles moderate. Swim 2,000 yards moderate.
Apr 21-27	Bike 50 minutes with 5 x 3-minute hard efforts scattered.	Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy.	Bike 40 minutes moderate + 18 minutes comfortably hard.	Swim 1,400 yards total. Main set: 2 x 300 yards race pace, RI = 20 seconds. Run 5.5 miles moderate + 4 x 10-second hill sprints.		Bike 55 miles moderate.	Run 13 miles moderate. Swim 2,000 yards total. Main set: 1,500 time trial.
Apr 28 - May 4	Bike 55 minutes with 4 x 4-minute hard efforts scattered.	Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 seconds. Run 1 mile easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1 mile easy.	Bike 40 minutes moderate + 20 minutes comfortably hard.	Swim 1,500 yards total. Main set: 3 x 300 yards race pace, RI = 30 seconds. Run 6 miles moderate + 4 x 10-second hill sprints.		Bike 60 miles moderate + 10-minute transition Run at race pace.	Run 14 miles moderate. Swim 2,200 yards moderate.
May 5-11	Bike 45 minutes with 5 x 2-minute hard efforts scattered	Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles easy.	Bike 40 minutes moderate + 10 minutes comfortably hard.	Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. Run 5 miles moderate.		Bike 45 miles moderate	Run 10 miles moderate. Swim 2,000 yards moderate.
May 12-18	Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.	Swim 1,600 yards total. Main set: 6 x 100 sprints, RI = 20 seconds. Run 2 miles easy, 2 miles at 10K race pace, 2 miles easy.	Bike 45 minutes with 5 x 2-minute hard efforts scattered.	Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. Run 6 miles moderate + 4 x 10-second hill sprints.		Bike 50 miles moderate + 10 miles race pace + 15-minute transition Run at race pace.	Run 10 miles moderate + 2 miles race pace. Swim 2,200 yards total. Main set: 500 yards race pace.
May 19-25	Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy	Swim 1,800 yards total. Main set: 8 x 100 sprints, RI = 20 seconds. Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.	Bike 45 minutes with 4 x 3-minute hard efforts scattered.	Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 20 seconds. Run 6 miles moderate + 4 x 10-second hill sprints.		Bike 45 miles moderate + 15 miles race pace + 20-minute transition Run at race pace.	Run 12 miles moderate + 2 miles race pace. Swim 2,400 yards total. Main set: 600 yards race pace.
May 26 - Jun 1	Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy.	Swim 2,000 yards total. Main set: 10 x 100 sprints, RI = 20 seconds. Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.	Bike 45 minutes with 8 x 1-minute hard efforts scattered.	Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. Run 4.5 miles moderate + 4 x 10-second hill sprints.		Bike 40 miles moderate + 10 miles race pace + 10-minute transition Run at race pace.	Run 12 miles moderate + 2 miles race pace (beat last week’s time). Swim 2,400 yards total. Main set: 600 yards race pace (beat last week’s time).
Jun 2 - Jun 8	Bike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy.	Swim 1,300 yards total. Main set: 5 x 100 sprints, RI = 20 seconds. Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy.	Bike 45 minutes with 5 x 30-second sprints scattered	Swim 800 yards total. Main set: 400 yards race pace. Run 3 miles easy		Swim 10 minutes easy with 4 x 30 seconds at race pace. Bike 10 minutes with 4 x 30 seconds fast. Run 10 minutes with 4 x 20 seconds at 90 percent effort	GRAND RAPIDS TRIATHLON HALF IRON