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

Next: Cross-Training Tips

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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