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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Custom

Planned Time: 0:00:00
Hello and welcome to the plan. To get the most out of this plan, please be sure to check out all the supporting documents on my intro page: https://docs.google.com/document/d/1MM_2kEjx3QiH34ifbItcT0A9dW5LMzLcWnYP78jet_g/pub

Workout #2 : Run

Planned Time: 0:30:00
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 20 seconds. Goal is 27+. Long term goal is a running cadence of 85-95. Bigger athletes tend to have a lower cadence. Smaller athletes have a higher cadence.

Workout #3 : Bike

Planned Time: 1:00:00
1 hour ride done mostly at an easy effort in zones 1-2. Insert 20 minutes in the middle in 3/ medium effort. ///See my supporting documents for more explanation on how to use a heart rate monitor OR perceived effort to guide your intensity throughout this plan.

Workout #4 : Run

Planned Time: 0:40:00
15 minute warmup then do the remainder of the ride primarily in zone 2 (moderate effort - just above easy). If your aerobic fitness your goal is just to get the total time in.

Workout #5 : Bike

Planned Time: 1:00:00
Ride primarily in zones 1-2. Include 2X8 minutes spinning at a high cadence (100+rpm). Three minutes of riding at a normal cadence in between the 8 minute intervals.

Workout #6 : Day Off

Planned Time: 0:00:00
Relax

Workout #7 : Brick

Planned Time: 1:40:00
1 hour 20 zone 1-2/easy bike followed immediately by a zone 1-2/easy 20 minute run.

Workout #8 : Run

Planned Time: 1:10:00
Easy run in heart rate zones 1-2. If you have been consistently doing long runs for more than an 1:10 then it's okay to do long runs in the the 1:20 to 1:30 range in the beginning weeks of this plan. For a 5k/30k/5k race an 80-90 minute is all you need to reach the necessary endurance on race day.

Workout #9 : Custom

Planned Time: 0:00:00
Newer athletes you will make significant improvements by improving in two basic areas: 1 - Improved aerobic fitness. This will happen as you put in more training time in zone 1-2. These are easier to moderate effort workouts. If you have been training consistently for more than a year your aerobic base will be more developed and you'll have less room for improvement compared to a new athlete, but in comparison to someone with 5-10 years experience you can still make large improvements. 2 - Improved pacing. For example, if your goal time for your opening 5k is 25 minutes, you should run every mile in about 8:00. Running mile splits of 7;15, 8:05, 9:10 is not optimum. This is a skill that very few athletes at any level have mastered - less than 5%