Feeling stronger? Faster? Hope you guys are keeping up with the workouts. I assure you, it will pay off. Dave and I both have had a couple of firsts over the weekend and we look forward to sharing — Dave completed his first Half Ironman (way to go Dave!) and I completed my first Sprint Triathlon. It was a lot of fun and I am proud to say that the running leg was by far my strongest. I think it has something to do with the 5k speed workouts.
Here is the schedule for Week 4:
Beginner’s Program Week 4
Mon Rest
Tue Run 8 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 10 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times
Intermediate Program Week 4
Mon Rest
Tue 10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy
Wed Rest
Thu 10 mins easy, then 20 mins fartlek, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 45 mins easy
