4 Week Training Plan and Exercises

Joe Lillis Offers some training plans and exercises

Week 1	Day	Exercise	Details	Pacing
	Monday	Rest	30 mins Flexibility & Strength work	See diagrams
	Tuesday	Run	5k on road	Moderate to hard
	Wednesday	Bike	14k on road - flat route	Moderate
	Thursday	Run	9k on road	Easy
	Friday	Bike	12k on road - flat route	Moderate
	Saturday	Run	4k on road	Moderate
	Saturday	Bike	15k on road - include some easy inclines	Moderate
	Sunday	Run	8k on road - hilly route	Moderate

Week 2	Day	Exercise	Details	Pacing
	Monday	Rest	30 mins Flexibility & Strength work	See diagrams
	Tuesday	Run	6k on road	Moderate to Hard
	Wednesday	Bike	16k on road - flat route	Moderate
	Thursday	Run	11k on road	Easy
	Friday	Bike	12k on road - flat route	Moderate
	Saturday	Run	4k on road	Moderate, wear race gear
	Saturday	Bike	18k on road - include some easy inclines	Moderate, wear race gear
	Sunday	Run	8k on road - hilly route	Hard Pace, wear race gear

Week 3	Day	Exercise	Details	Pacing
	Monday	Rest	30 mins Flexibility & Strength work	See diagrams
	Tuesday	Run	6k on road	Moderate to hard pace
	Wednesday	Bike	16k on road - flat route	Moderate
	Thursday	Run	10k on road	Easy
	Friday	Bike	14k on road - flat route	Moderate
	Saturday	Run	3k on road	Moderate pace, wear race gear
	Saturday	Bike	20k on road - include some easy inclines	Moderate pace, wear race gear
	Sunday	Run	10k on road - hilly route	Moderate pace, wear race gear

Week 4	Day	Exercise	Details	Pacing
	Monday	Rest	30 mins Flexibility & Strength work	See diagrams
	Tuesday	Run	5k on road	Easy to Moderate
	Wednesday	Bike	10k on road - flat route	Easy to Moderate
	Thursday	Run	4k on road	Easy
	Friday	Bike	8k on road - flat route	Easy
	Saturday	Rest	Some easy stretching	see diagrams
	Sunday	Race	Best of luck	All out effort