Looking for advice on last three weeks of training

[fatbottomedgurl]

My first sprint is coming 9/27. .5 swim 15k bike 5k run

I am working on running- got started a little late using an 8-week to 5k walk-run program. At this point in the program I have had two 20 minute straight runs with of course warm up and cool down walks on either end. I was able to get in 2 miles during those twenty minutes. (Up until last week the program was all walk/ run.)

Yesterday I swam and rode the course and ran one mile after the bike. This was my first brick. The running was not very pleasant, but I kept a 6 mph pace. Not sure I could do 2 more miles of that after riding...yet.

I know bricks are important, and I also need to get up to my 5k and don't want to overdo it. This is what I am thinking, let me know if this looks like a good plan:

This week:
Monday: 2 hour ride (holiday)
Tuesday: Ride 45 minutes/ Run 20 minutes
Wednesday: Swim 45 minutes
Thursday: Ride 45 minutes/ Run 25 minutes
Friday: Swim 45 minutes
Saturday: Run 30 minutes/ Swim 30 minutes

Next week:
Sunday: Cheer my friend at the Malibu Nautica (rest)
Monday: Swim 45 minutes
Tuesday: Ride 45 minutes/ Run 25 minutes
Wednesday: Swim 45 minutes
Thursday: Ride 45 minutes/ Run 30 minutes
Friday: Swim 45 minutes
Saturday: Run 30 minutes minutes
Sunday: Fun ride two hours

Race week:
Monday: Rest
Tuesday: Run 30 minutes/ Swim 30 minutes
Wednesday:Rest
Thursday: Run 30 minutes/ Swim 30 minutes
Friday: Easy fun ride
Saturday: Pick up race packet
Sunday: Race Day

[roadie gal]

If you're concentrating more on the running than the riding you might want to cut back the length of the bike before the run on your bricks. Maybe 20-25 minutes of bike before the run, just enough to get the feel of biking rather than enough to tire your legs out. You don't want to hurt yourself by pushing it too much in the last few weeks before the race.

In the same vein, I'd cut out or cut down on the last run before the race.

[Wahine]

I have a couple of suggestions. The first would be to switch out one of your swims on either wed or fri of week 2 for another rest day. I also prefer to have the day 2 days out from the race off, then do a really light brick, 20 min ride and 10 min run the day before the race. I also encourage clients to get into the water at the race course the day before if possible, even if all you do is splash around for 10 min.

This is also a great workout to throw in this week or next:
Set up trans zone, put your cap and goggles on, run to transition, get on bike, ride for 10 min, fast trans to run and run for 5. Repeat about 3 times. This gets you used to your transitions, allows you to tweak you set up and also helps with neuromuscular training for that inevitable bike to run switch that is so difficult for beginners.

Hope that helps.

[fatbottomedgurl]

Perfect- thanks. Exactly what I need to hear.