THE CONCHATHON RUN-BIKE-SWIM CALENDAR
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| WEEK 1 | WEEK 4 | WEEK 7 | WEEK 10 | |
|---|---|---|---|---|
| SUN | Bike 15 minutes | Bike 25 minutes | Bike 25 minutes | |
| MON | ||||
| TUES | Walk continuously 15 minutes | Walk 25 minutes | Jog slowly 5 min Walk 5 min (2x) |
Jog 15 minutes, Walk 10 minutes |
| WED | Bike 20 minutes | Bike 30 minutes | ||
| THUR | Walk continuously 15 minutes | Bike 15 minutes | ||
| FRI | Jog slowly 5 min Walk 5 min (2x) |
Jog 15 minutes, Walk 10 minutes | ||
| SAT | Walk 15-20 minutes | Walk 20-25 minutes | Bike 20 minutes | Bike 30 minutes |
| WEEK 2 | WEEK 5 | WEEK 8 | WEEK 11 | |
|---|---|---|---|---|
| SUN | Bike 15 minutes | Walk 30 minutes | Swim any stroke 5-10 minutes | |
| MON | Walk 20 minutes | |||
| TUES | Walk 25 minutes | Jog 5 mins, Walk 5 mins (3x) | Walk 30 minutes | |
| WED | Walk 20 minutes | Bike 25 minutes | ||
| THUR | Bike 20 minutes | Bike 20 minutes | ||
| FRI | Walk 20-25 minutes | Walk 30 minutes | Jog 15 minutes | |
| SAT | Walk 25 minutes | Bike 25 minutes |
| WEEK 3 | WEEK 6 | WEEK 9 | WEEK 12 | |
|---|---|---|---|---|
| SUN | Walk 20 minutes | Bike 20 minutes | Jog 5 mins, Walk 5 mins (3x) | Swim 10 minutes |
| MON | Bike continuously 10 minutes | Bike 25 minutes | ||
| TUES | Walk 30 minutes | Jog 20 minutes | ||
| WED | Walk 20 minutes | Jog 10 mins, Walk 5 mins (2x) | Bike 30 minutes | |
| THUR | Bike 10 minutes | Bike 25 minutes | Bike 25 minutes | |
| FRI | Jog 15 minutes | |||
| SAT | Walk 20 minutes | Walk 30 minutes | Jog 10 mins, Walk 5 mins (2x) | Bike 25 minutes |
| WEEK 13 | WEEK 16 | WEEK 19 | WEEK 22 | |
|---|---|---|---|---|
| SUN | Swim 10 minutes | Swim 20 minutes | Swim 20 minutes Bike 25 minutes |
Bike 8-10 miles |
| MON | Bike 25 minutes | |||
| TUES | Jog 20 minutes | Jog 30 minutes | Jog 2 miles | |
| WED | Swim 15 minutes | Jog 25 minutes | Swim 600-800 yards | |
| THUR | Swim 20 minutes | Bike 35 minutes | Bike 5-6 miles | |
| FRI | Jog 20 minutes | |||
| SAT | Bike 30 minutes | Walk 30 minutes Bike 20 minutes |
Swim 20 minutes Jog 20 minutes |
Jog 2-3 miles |
| WEEK 14 | WEEK 17 | WEEK 20 | WEEK 23 | |
|---|---|---|---|---|
| SUN | Swim 15 minutes | Bike 30 minutes | Swim 800-900 yards | |
| MON | Swim 20 minutes | |||
| TUES | Bike 30 minutes | Swim 25 minutes | Bike 6-8 miles | |
| WED | Swim 15 minutes | Jog 30 minutes | Jog 2 miles | |
| THUR | Bike 30 minutes | Jog 2 miles | ||
| FRI | Jog 20 minutes | Swim 500-700 yards | ||
| SAT | Swim 15 minutes | Jog 20 minutes Swim 20 minutes |
Bike 5-8 miles Swim 500-800 yards |
Bike 8-12 miles Jog 1-2 miles |
| WEEK 15 | WEEK 18 | WEEK 21 | WEEK 24 | |
|---|---|---|---|---|
| SUN | Bike 25 minutes | Jog 2 miles | ||
| MON | Bike 35 minutes | Swim 600-800 yards | ||
| TUES | Swim 15 minutes | Jog 25 minutes | Swim 500-800 yards | Bike 6-8 miles |
| WED | Jog 25 minutes | Swim 25 minutes | Bike 5-6 miles | Jog 2-3 miles |
| THUR | Jog 1.5 miles | |||
| FRI | Bike 30 minutes | Bike 30 minutes | ||
| SAT | Jog 25 minutes | Jog 25 minutes | Swim 500-600 yards | Bike 10-12 miles |
| WEEK 25 | WEEK 28 | WEEK 31 | WEEK 34 | |
|---|---|---|---|---|
| SUN | Swim 800-1000 yards Run 2-3 miles |
Swim 800-1000 yards Run 3 miles |
Swim 800 yards Run 2 miles |
Swim 1000-1200 yards Run 3-4 miles |
| MON | ||||
| TUES | Run 2 miles | Run 2-3 miles | Run 4 miles | Run 4 miles |
| WED | Swim 600-800 yards Bike 6-8 miles |
Swim 800 yards Bike 6-8 miles |
Swim 800 yards Bike 8-10 miles |
Swim 1000-1200 yards Bike 8-10miles |
| THUR | Run 1-2 miles | Run 2 miles | Run 2 miles | Run 2 miles |
| FRI | Swim 800-1000 yards | |||
| SAT | Bike 8-10 miles | Bike 10-14 miles | Bike 10-12 miles | Bike 12-14 miles |
| WEEK 26 | WEEK 29 | WEEK 32 | WEEK 35 | |
|---|---|---|---|---|
| SUN | Swim 800-1000 yards Run 3 miles |
Swim 1000 yards Run 2 miles |
Swim 800-1000 yards Run 2-3 miles |
Swim 1200 yards Run 3 miles |
| MON | ||||
| TUES | Run 2 miles | Run 3 miles | Run 3 miles | Run 4 miles |
| WED | Swim 600-800 yards Bike 6-8 miles |
Swim 800-1000 yards Bike 6-8 miles |
Swim 800-1000 yards Bike 8-10 miles |
Swim 1000-1400 yards Bike 10 miles |
| THUR | Run 2 miles | Run 2 miles | Run 3 miles | Run 2 miles |
| FRI | Swim 800 yards | |||
| SAT | Bike 10-12 miles | Bike 10-12 miles | Bike 12-14 miles | Bike 14-16 miles |
| WEEK 27 | WEEK 30 | WEEK 33 | WEEK 36 | |
|---|---|---|---|---|
| SUN | Swim 800 yards Run 2 miles |
Swim 800-1000 yards Run 2-3 miles |
Swim 1000 yards Run 3 miles |
Swim 1200-1400 yards Run 3 miles |
| MON | ||||
| TUES | Run 2-3 miles | Run 2 miles | Run 3 miles | Run 5 miles |
| WED | Swim 800-1000 yards Bike 6-8 miles |
Swim 800-1000 yards Bike 8-10 miles |
Swim 800-1000 yards Bike 10 miles |
Swim 1200-1600 yards Bike 10-12 miles |
| THUR | Run 1-2 miles | Run 1-2 miles | Run 2 miles | Run 2-3 miles |
| FRI | Swim 800 yards | Swim 800-1000 yards | ||
| SAT | Bike 10 miles | Bike 12-14 miles | Bike 12-14 miles | Bike 14-16 miles |
| WEEK 37 | WEEK 40 | WEEK 43 | WEEK 46 | |
|---|---|---|---|---|
| SUN | Swim 1200-1400 yards Run 3-4 miles |
Swim 1200 yards Run 3-4 miles |
Swim 1200-1400 yards Run 4-5 miles |
|
| MON | Bike 8-10 miles | |||
| TUES | Run 5 miles | Run 5 miles | Run 4-6 miles | |
| WED | Swim 1200-1600 yards Bike 12-14 miles |
Swim 1600 yards Bike 12-14 miles |
Swim 1800-2000 yards Bike 14-16 miles |
|
| THUR | Run 3 miles | Run 3 miles | Run 3-4 miles | |
| FRI | Swim 1000 yards | Swim 1200-1400 yards | Swim 1600 yards | |
| SAT | Bike 16-18 miles | Bike 18-20 miles | Bike 18-20 miles |
| WEEK 38 | WEEK 41 | WEEK 44 | WEEK 47 | |
|---|---|---|---|---|
| SUN | Swim 1200-1400 yards Run 3 miles |
Swim 1200-1400 yards Run 4-5 miles |
Swim 1200 yards Run 4 miles |
|
| MON | Bike 6-8 miles | |||
| TUES | Run 4 miles | Run 5 miles | Run 3-4 miles | |
| WED | Swim 1400-1600 yards Bike 12 miles |
Swim 1600-1800 yards Bike 14-16 miles |
Swim 1200 yards Bike 10-12 miles |
|
| THUR | Run 3 miles | Run 4 miles | Run 2 miles | |
| FRI | Swim 1000 yards | Swim 1400-1600 yards | Swim 800-1000 yards | |
| SAT | Bike 16-18 miles | Bike 20 miles | Bike 12-14 miles |
| WEEK 39 | WEEK 42 | WEEK 45 | WEEK 48 | |
|---|---|---|---|---|
| SUN | Swim 1200-1400 yards Run 3-4 miles |
Swim 1400 yards Run 4-5 miles |
Swim 1000-1200 yards Run 2 miles |
|
| MON | Bike 6 miles | |||
| TUES | Run 4 miles | Run 4-6 miles | Run 2-3 miles | |
| WED | Swim 1600-1800 yards Bike 12 miles |
Swim 1800-2000 yards Bike 14 miles |
Swim 1000-1200 yards Bike 10-12 miles |
|
| THUR | Run 3 miles | Run 3-4 miles | Run 2 miles | |
| FRI | Swim 1000-1200 yards | Swim 1400 yards | Swim 800-1000 yards | |
| SAT | Bike 18-20 miles | Bike 18-20 miles | Bike 12-14 miles |