Training Plan...Getting Closer

Ok, so here it goes....I think I finally have a good 16 week plan to follow.

Week 1
Mon: Easy Bike AM - Weights PM
Tue: Easy Bike AM - Easy Run PM
Wed: Easy Bike AM - Weights PM
Thur: Tempo Run
Fri: Easy Run AM - Weights PM
Sat: OFF
Sun: Long Run

Week 2
Mon: OFF
Tue: Easy Run AM - Tempo Bike PM
Wed: Easy Bike AM - Weights PM
Thur: Speedwork
Fri: Easy Run AM - Weights PM
Sat: Easy Bike ride
Sun: Long Run

Week 3
Mon: Easy Bike AM - Weights PM
Tue: Easy Run AM - Tempo Bike PM
Wed: Easy Bike AM - Weights PM
Thur: Tempo Run
Fri: Easy Run AM - Weights PM
Sat: OFF
Sun: Long Run

There is an example of my plan. I'm going to rotate Sat. and Mon. as a rest day which works out great with my long runs.

For my running I'm going to rotate Tempo runs and Speedwork every other Thursdays and long runs on Sunday. For my Biking I'm going to rotate easy rides and tempo rides. I will also be building my bike mileage up per week. On weeks I do not have a long run I will be doing a long bike ride.

Running Mileage Totals
Easy Runs = 2miles build to 5 miles
Tempo Runs = 5 Miles, 1 mile warmup, 3 mile tempo, 1 mile cooldown build to 8 miles.
Speedwork = 5 miles 3x1600 with 800 warmups and cool downs build to 10 miles
Long Runs = 7 miles and build to 13 miles
Total Miles per week = 16 and build to 28

Weight Training
Every other week will rotate from 3 to 2 days a week.

Biking Mileage
Still working on mileage totals.

"BRICK" Workouts
For those who do not know what a "brick" workout is, it's doing a bike workout followed directly with a run workout. Very important workouts when training for a multi-sport event, getting your body conditioned, the best it can, on transitioning from bike to run. I am still trying to figure out the best place for those workouts.

Still a very busy plan and I will not be afraid to make adjustments as I move along. The important thing for me is that I now have a plan to follow.