Goal: sub 5 mile

Date
Week 1
Run
Ellip(cal
Bike
Meta-
condi(oning

30-Nov-14
Sunday

Strength
Week 2
Sunday
Run
Ellip(cal
Bike
Cardio Strength
Circuit
Strength
Week 3
Sunday
Run
Ellip(cal
Bike
Cardio Strength
Circuit
Strength
Week 4
Sunday
Run
Ellip(cal
Bike
Cardio Strength
Circuit
Strength
Week 5
Sunday
Run
Ellip(cal
Bike
Cardio Strength
Circuit
Strength

GPP Foundation 12 week phase.

Monday

Tuesday

Wednesday

0:16

0:30

Strength 1

Monday

Thursday

0:15

Strength 2

Tuesday

Wednesday

Thursday

0:30
0:30

0:30

0:30

Strength 1

TGU/Core

Strength 2

Monday

Tuesday

Wednesday

0:30

Thursday

0:20
0:15

Strength 1

Monday

Tuesday

Strength 2

Core

Wednesday

Thursday
0:37

0:20

Strength 1

Monday

Tuesday

Strength 2

Core

Wednesday

Thursday

0:40
0:30

Strength 1

0:20

Strength 2

Goal: sub 5 mile

GPP Foundation 12 week phase.

Week 6
Sunday
Run
Ellip(cal
Bike
Cardio Strength
Circuit

Monday

0:30

Strength 2

Tuesday

Wednesday

Thursday

0:57

0:22

0:30

0:30

Strength 1

Monday

Tuesday

Strength 2

TGU

Wednesday

Thursday

1:02

0:35

0:30

Strength
Week 9
Sunday
Run
Pool run
Bike
Cardio Strength
Circuit

Strength

Thursday

0:15

Strength 1

Monday

Strength
Week 8
Sunday
Run
Ellip(cal
Bike
Cardio Strength
Circuit

Strength
Week 11
Run
Ellip(cal
Bike
Hike

Wednesday
0:55

Strength
Week 7
Sunday
Run
Ellip(cal
Bike
Cardio Strength
Circuit

Strength
Week 10
Run
Ellip(cal
Bike
Hike

Tuesday

0:30

40 Day

40 Day

Monday

Tuesday

40 Day

Wednesday

Thursday

0:46
0:40

0:30

40 Day

40 Day

40 Day

Off

40 Day

Sunday

Monday

Tuesday

Wednesday

Thursday

0:30

1:00
Simple and
sinster

Sunday

0:30

PTTP

Monday

Simple and
Sinister

Sick

Tuesday

Wednesday
1:08

0:45
Simple and
sinster

PTTP

0:41

Simple and
Sinister

0:40

KB circuit*

Thursday
0:00

Simple and
Sinister

Goal: sub 5 mile

GPP Foundation 12 week phase.

Week 12
Sunday
Run
Row
Bike
Cardio Strength
Circuit

Strength
Week 12
Run
Row
Bike
snowshoe
Strength

Monday

Tuesday

Wednesday
1:00

Thursday

0:35

0:40

Simple and
sinster

Sunday

PTTP

Monday
1:05

0:30

Simple and
Sinister

Tuesday

Simple and
Sinister

Wednesday

0:40

Thursday
0:35

0:30
Simple and
sinster

PTTP

Simple and
Sinister

0:35
Simple and
Sinister

Simple and
Sinister

Goal: sub 5 mile

Friday

GPP Foundation 12 week phase.

Saturday

Phase

Time Trained

Founda2on

Dura2on

0:20

0:20
0:00
1:21

0:20

0:00

1:41

Strength 3

Friday

Saturday

Founda2on

Dura2on
0:30
0:00
2:45

0:45

3:15
0
Strength 3

Friday

Saturday

Founda2on

Dura2on
0:20
0:00
0:15

0:35
0
Strength 3

Friday

Saturday

DeLoad

Dura2on

0:25

1:02
0:00
0:20

1:22
0
Strength 3

Friday

Saturday

Founda2on
1:20

0:30

Dura2on
2:00
0:00
1:20

3:20
0
Strength 3

Goal: sub 5 mile

Friday

GPP Foundation 12 week phase.

Saturday
0:40

Founda2on

Dura2on

1:30

3:05
0:00
0:45

3:50
0
Strength 3

Friday

Saturday

Founda2on

Dura2on
1:19
0:00
1:00

2:19
0
Strength 3

Friday

Saturday

DeLoad

Dura2on

0:25

2:02
0:00
1:00

3:02
0

Friday

Saturday

Compe22on

Dura2on
0:46
0:00
1:45

0:35

2:31
0
40 Day

Friday

Saturday

Compe22on

Dura2on

0:25

2:06
0:00
0:00
1:00

3:06

PTTP

Friday

Saturday
0:30

Peak
0:30

Dura2on
2:48
0:00
0:00
0:45

PTTP

3:33

Goal: sub 5 mile

Friday

GPP Foundation 12 week phase.

Saturday

DeLoad

Dura2on
1:35
0:25
1:10

0:25

3:10
0:00
PTTP

Friday

Saturday

DeLoad
0:30

0:30

PTTP

Dura2on
2:50
0:30
0:30
0:35

4:25