Your Endurance Lifestyle. Redesigned.

Ed note: The driving force behind the 10Hours site is the approach of planning based on your weekly time schedule, not your annual race schedule. Start with what you can act on now, not what you will be doing in 46 weeks. Check out the free manifesto for the full scoop.

Step One: Start by determining how much time you actually have in a given week to train. This is not an exercise in trying to squeeze every available minute out of your day…just a 5 min brainstorm where you write down your options for the week. Here’s a sample week of 10.5 hours:

Monday: AM – Master’s Swim – 1 hour

Tuesday: AM – Run – 45 mins
Tuesday: PM – Spin Class – 45 mins

Wednesday: AM – Master’s Swim – 1 hour

Thursday: AM – Yoga Class – 1 hour
Thursday: PM – Trainer Ride – 1 hour

Friday: OFF

Saturday: 3 hours; wide open

Sunday: 2 hours; wide open

Step Two: Once you’ve settled on your basic schedule, one that fits into your work, social, family, obligations, etc., you need to decide what to do with what you’ve got.

Early season training should be focused on building skills and some basic endurance. Given the sample week above, a simple fix would be to have the weekly shorter sessions target skills, with the weekend sessions (regardless of discipline) focus on endurance. Working on skills means not going hard. It means you don’t get in a pissing contest with the doode in the next lane at swimming. It means you focus on doing a better job of executing your stroke, or stride, etc. If you need some ideas, check out the swimming drills section or the running drills section of the 1oHours Wiki.

As for the weekend endurance focus, staple workouts include a long run (60 mins plus), a longer ride (outdoors for 2-3 hours, indoors up to 1.5 hours), or a longer swim 60-90 mins. Pick two of the three and make sure you have time to stretch and recover as well. Focus on being consistent and you’ll be well on your way to a great year…without all that stress of planning what August will look like.

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