Mini Adventure Training Schedule

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Mini Adventure Training Schedule: 14 week x 4 - 5 day plan
Weekly
Date
Week Sun
Mon
Tue
Wed
Thu
Fri
Sat
TIME
Time
Time
Time
Time
Time
Run
Walk
1
00:40
Run - 3 Mile
00:35
Rest
2 mile
00:22
Rest
3 Mile
00:50
Rest
Bike, road- 6 mile .
02:27
1/1/17
Run
Walk
2
Run - 4 Mile
00:46
Rest
3 mile
00:33
Rest
4 Mile
01:05
Rest
Bike, road-10 mile .
01:00
03:24
Bike
Walk
3
Run - 4 Mile
00:44
Rest
8 mile
00:50
Rest
4 Mile
01:05
Rest
Bike, road-12 mile .
01:05
03:44
Run
Bike
Run
4
Run - 5 mile
00:55
Rest
4 mile
00:46
10 mile
01:00
2 mile
00:24
Rest
Bike, road-15 mile .
01:20
04:25
Bike
Run
Bike, road- 8 mile
5
Run - 3 mile
00:35
Rest
10 mile
00:50
Rest
2 mile
00:25
Rest
Run - 2 mile
01:05
02:55
Run
Bike
Run
Bike, road-12 mile
6
Run - 5 mile
01:00
Rest
3 mile
00:33
12 mile
01:00
3 mile
00:33
Rest
Run - 3 mile
01:40
04:46
5/2/17
Bike
Run
Trail bike - 8 mile Trail
7
Run - 4 mile
00:44
Rest
12 mile
01:00
Rest
4 mile
00:45
Rest
run - 2 mile
01:30
03:59
Run
Bike
Run
Trail bike - 10 mile
8
Run - 5 mile
00:55
Rest
3 mile
00:33
10 mile
00:50
4 mile
00:45
Rest
Trail run - 3 mile
01:50
04:53
Run - 2 mile
Bike
Run
Trail bike - 10 mile
9
Kayak training
01:25
Rest
12 mile
01:00
Rest
4 mile
00:45
Rest
Trail run - 3 mile
01:50
05:00
Run
3
Bike
Trail Run
Trail bike - 12 mile
10
Run - 6 mile
01:05
Rest
mile
00:33
13 mile
01:05
3 mile
00:50
Rest
M'tain trek - 1 mile
01:50
05:23
5/3/17
Run - 3 mile
Bike
Run
Trail bike - 10 mile
11
Kayak training
Rest
14 mile
Rest
5 mile
Rest
M'tain trek - 2 mile
01:35
01:10
00:55
01:50
05:30
Run - 4 mile
Bike
Run
Bike
Run
Trail bike - 8 mile
12
road- 10mile
Rest
4 mile
15 mile
3 mile
Rest
M'tain trek - 2.5 mile
01:40
00:40
01:10
00:30
01:50
05:50
Run - 4 mile
Run
Bike
Run
Trail bike - 10 mile
13
Kayak training
Rest
3 mile
10 mile
3 mile
Rest
Trail run - 3 mile
01:50
00:35
00:50
00:30
01:40
05:25
Run
Walk
RACE DAY
14
Run - 3 Mile
Rest
2 mile
3 Mile
Rest
Rest
00:35
00:22
01:00
01:57
2/4/17
TIMES v's Distance on training plan Train to TIMES indicated not distances. So depending on fitness level you may travel more or less.
Easy pace, keeping breathing easily under control
Moderate Pace, you can choose to alternate between moderate to faster
Challenging pace, you should exert yourself for at least 50% of the time
Times shown do NOT include transition time between disciplines

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