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Powerman training schedules

Today is 1st October 2008. We only have around 30 days (1 month) to practice. We will start our training next Friday (2nd day of hari raya) with individual run.

I've found a duathlon training schedules and I've downloaded it and modified it according to our needs. Basically the training for one week is like this

Monday: recovery/rest/cross training
Tuesday: AM - Brick training - bike-run-rest x2
Wednesday: AM - 40K bike ride (1.5hrs)
PM - individual run
Thursday: AM - 40K bike ride (1.5hrs)
PM - individual run
Friday: recovery/rest/cross training
Saturday: Individual Long Run
Sunday: AM - 40 to 60K Bike ride (1.5 to 3.5 hours)

All aspects of training such as interval, sprint, fartlek, hill sprint, speed run, endurance will be incorporated whenever possibles. Most of the group training is in the morning and individual training late afternoon due to Maghrib prayer time is a bit early and the time left for training is less than 1 hour.

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