June Training Calendar

Download this Plan

01

Run or Run/Walk:  30-45 mins of running, walking or a combination of the two (Ex. run 5 mins walk 2, repeat).  Try to run some hills, on race day you'll be happy you did!

02

Swim + Bike:  Swim for 30 mins.  Try open water swim or Swim Workout #1.  Then bike 30-90 mins.  If you are feeling adventurous make this a Swim/Bike Brick workout!

03

Bike/Run Brick:  Bike 30-60 mins/Run 15-30 mins.  Have all of your run gear ready before you ride. After the ride, put your running shoes on and run or run/walk! This will help you adapt to running off the bike.

04

Rest Day:  Rejuvenate your body and your mind.  Take a nap! 

05

Swim + Bike:  Swim Workout #2 for 30 mins.  Ride  hills 30-60 mins.  Riding in hills and wind help make you strong! 

06

Swim + Run/Walk:  Swim for 30 mins, or follow Swim Workout #2.  Then run/walk for 20-40 mins of running, walking or combine running and walking. 

07

Rest Day:  Feeling stiff and tired?  Stretching helps aid in recovery and improves blood flow. 

08

Run or Run/Walk:  30-45 mins of running, walking, or a combination.  (EX. run for 5 mins, walk for 2, repeat).

09

Swim + Bike:  Follow Swim Workout #2, or swim for 30 mins.  Then bike 30-60 mins.  Get outside and ride some hills or against the wind.

10

Bike/Run Brick:  Bike 30-60 mins/Run 15-30 mins.  Have all of your run gear ready before you ride. After the ride, put your running shoes on and run or run/walk! This will help you adapt to running off the bike.

11

Rest Day:  Balance consistent activity with recovery. 

12

Swim + Bike: Swim 30 mins.  Follow Swim Workout #3.  Then bike 30-60 mins.  Riding in hills and wind helps make you strong. 

13

Swim + Run/Walk:  Swim for 30 mins, or follow Swim Workout #3.  Then run/walk for 20-40 mins of running, walking or combine running and walking

14

Rest Day:  Eat healthy foods to help your body repair from the exertion of exercise.

15

Run or Run/Walk:  30-45 mins of running, walking or a combination of the two (Ex. run 5 mins walk 2, repeat).  Try to run some hills, on race day you'll be happy you did!

16

Swim + Bike: Open water swim for 30 mins or follow Swim Workout #3.  Then bike for 30-60 mins - find those hills! 

17

Bike/Run Brick:  Bike 30-60 mins/Run 15-30 mins.  Have all of your run gear ready before you ride. After the ride, put your running shoes on and run or run/walk! This will help you adapt to running off the bike.

18

Rest Day:  Eating fruits and vegetables provides vitamins, minerals, and water to your body.

19

Swim + Bike:  Swim Workout #4 or swim for 30 mins.  Bike 30-60 mins.  Make sure to ride some hills today!

20

Swim + Run/Walk:  Swim Workout #4 or for 30 mins.  Then run, walk, or run/walk for 20-40 mins.

21

Rest Day:  Get off your feet today!

22

Run or Run/Walk:  30-45 mins of running, walking or a combination of the two (Ex. run 5 mins walk 2, repeat).  Try to run some hills, on race day you'll be happy you did!

23

Swim + Bike:  Open water swim 30 mins or follow Swim Workout #4, or just swim for 30 mins.  Then 30-90 mins of biking. 

24

Bike/Run Brick:  Bike 30-60 mins/Run 15-30 mins.  Have all of your run gear ready before you ride. After the ride, put your running shoes on and run or run/walk! This will help you adapt to running off the bike.

25

Rest Day:  Sleep is a powerful training tool; it rejuvenates both the body and mind. 

26

Swim + Bike:  Swim for 30 mins, or follow Swim Workout #4.  Then bike hills for 30-60 mins.

27

Swim + Run/Walk:  Swim Workout #4 or for 30 mins.  Then run, walk, or run/walk for 20-40 mins

28

Rest Day:  Drink plenty of water daily to keep your body properly hydrated.

29

Run or Run/Walk:  30-45 mins of running, walking or a combination of the two (Ex. run 5 mins walk 2, repeat).  Try to run some hills, on race day you'll be happy you did!

30

Swim + Bike:  Swim 30 mins.  Follow Swim Workout #4, head out for an open water swim, or just swim some laps.  Bike for 30-90 mins. 

Swim workout #1: 
Warm up: 100-200 
Swim: 500 non stop. 
Kick: 4x50; 30 seconds rest between 50’s 
Swim: 3x100; 1 min rest between 100’s 
Cool down: 100 Total distance: 1300

Swim workout #2: 
Warm up: 100-200 
Swim: 8x100; 30 secs rest 
Kick: 10x25; 30 secs rest 
Pull: 3x100; 30 secs rest 
Cool down: 100 Total distance: 1550


Swim workout #3: 
Warm up: 100-200 
Swim: 600 non-stop 
Pull: 4x50; 30 sec rest 
Swim: 4x100; 1 min rest 
Cool down: 100 Total distance: 1300

Swim workout #4: 
Warm up: 100-200 
Swim: 800 non stop 
Cool down: 100 Total distance: 1000


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