Every fourth week is a scaled-back recovery week to prevent overtraining. By the end of week 12 you'll be ready to race—with more muscle than ever.
Week 1 | 4 x 30-sec. hill sprints w/ 2-min. active recoveries |
Week 2 | 6 x 30-sec. hill sprints w/ 2-min. active recoveries |
Week 3 | 8 x 30-second hill sprints with 2-minute active recovery |
Week 4 (Recovery) | 6 x 30-second hill sprints with 2-minute active recovery |
Week 5 | 6 x 1-minute hill sprints with 2-minute active recovery |
Week 6 | 8 x 1-minute hill sprints with 2-minute active recovery |
Week 7 | 10 x 1-minute hill sprints with 2-minute active recovery |
Week 8 (Recovery) | 6 x 1-minute hill sprints with 2-minute active recovery |
Week 9 | 3 x 3 minutes @ 20km time-trial intensity with 3-minute active recovery |
Week 10 | 4 x 3 minutes @ 20km time-trial intensity with 3-minute active recovery |
Week 11 | 5 x 3 minutes @ 20km time-trial intensity with 3-minute active recovery |
Week 12 (Recovery) | 3 x 3 minutes @ 20km time-trial intensity with 3-minute active recovery |
Active Expert Matt Fitzgerald is the author of several books on triathlon and running, including Brain Training for Runners, Runner's World Performance Nutrition for Runners (Rodale, 2005) and Triathlete Magazine's Essential Week-by-Week Training Guide (Warner, 2006).
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