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8 Weeks to Your First Mini Triathlon: Beginner Plan

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8-Week Training Plan

Training doesn't have to feel hard-core, says Schneider, who created this newbie guide. Include speed bursts in at least one cardio workout per week; on strength days, do at least one exercise for each muscle group. Here's how to get race-day ready in 8 weeks:

week
1
week
2
week
3
week
4
week
5
week
6
week
7
week
8
M Rest Day Rest Day Rest Day Rest Day Rest Day Rest Day Rest Day Rest Day
T Bike
30 min.
Bike 40 min. Bike
35 min.
Bike
30 min.

Bike
30 min./
Run 10 min.

Bike 40
min./ Run
15 min.

Bike 40 min./
Run 15
min.

 

Bike 30 min.
W

Walk/Run
or Run 20
min.
Strength Workout

Walk/Run or Run 20 min. Strength Workout

Walk/Run
or Run 20 min. Strength Workout

Walk/Run or Run
20 min. Strength Workout
Walk/Run
or Run 20 min. Strength Workout
Walk/Run
or Run 20 min. Strength Workout
Walk/Run
or Run 20
min. Strength Workout
Walk/Run or Run 20 min.
T Swim
400 yd.

Bike 30 min. Swim 500 yd.

Swim
600 yd.
Bike 30 min.

Bike 50
min. Swim
700 yd.

Bike 45 min. Swim 800 yd.

Bike 40 min.
Swim 900 yd.

Bike 30 min. Swim 600 yd.

F Rest
Day
Rest Day Strength Workout Rest Day Rest Day Strength Workout Rest Day Rest Day

S

 

Bike
45 min.
Bike 50 min.

Bike
1 hr.

Bike 45 min. Bike
1 hr., 10 min.
Bike 1 hr.,
15 min.
Bike 50 min.

Bike 10 min.
Swim 10 min. open water or 500 yd.

S Walk/Run
or Run 20
min. Swim
300 yd.
Walk/Run or Run 35 min. Swim 400 yd.

Walk/Run
or Run 40 min. Swim 15 min. open water or 750 yd.

Walk/Run or Run 20 min. Swim 15 min. open water or 750 yd. Walk/Run
or Run 45 min. Swim 20 min. open water or 1,000 yd.
Walk/Run
or Run 50 min. Swim
20 min. open water or 1,000 yd.
Walk/Run
or Run 35 min. Swim 15 min. open water
or 750 yd.
RACE

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saraherdlen1 wrote:

Scheduling Mondays and Fridays as rest days is probably the smartest feature I've ever seen in a training plan. Those are the two days I'm most likely to blow off anyway, so why not change "blow off" into "rest"? So do-able!

10/17/2011 04:50:41 PM Report Abuse

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