12 WEEK TRAINING SCHEDULE

We are doing well when we seek to improve ourselves and do our best. Peace, joy, and hope are available to those who measure success properly.

Julie B. Beck, April 2010 General Conference

Here is the full training schedule to use in preparation for the sprint distance triathlon. This is just the overview, and details for each week's workouts will be posted weekly. In addition, check back frequently for specific instructions on swimming, biking bike safety, running, heart rate monitoring, brick training, and transitions. Each post will be 'tagged' with key words, which you can search on the 'tag' sidebar on the right of the screen. Don't forget-to complete the full program, begin training on Monday, June 30th. If you are a beginner, make sure to study up the other posts to learn about the world of triathlon. So grab your running shoes, dust off the bike (or borrow one), and determine a location for your swim training. This might seem a little overwhelming at first for some, but just take it one piece at a time and remember....the benefits WILL be worth it!


12 WEEK TRIATHLON TRAINING PROGRAM
BEGINNER
Week 1: June 29th- July 4th
Monday- Run 15 minutes
Tuesday-Bike 5 miles
Wednesday- Swim 200 yards
Thursday- REST/strength training
Friday- Run 15 minutes
Saturday- Group training/bike 6 miles
Sunday- REST

Week 2: July 6th- July 11th
Monday- Swim 200 yards, run 20 minutes
Tuesday- Bike 6 miles
Wednesday- Swim 200 yards, walk 30 minutes
Thursday- REST/strength training
Friday- Run 20 minutes
Saturday- Group training/bike 8 miles
Sunday- REST

Week 3: July 13th- July 18th
Monday- Swim 300 yards, run 20 minutes
Tuesday- Bike 8 miles
Wednesday- Run 30 minutes
Thursday- REST/strength training
Friday- Bike 10 miles
Saturday- Group training, pool swimming 300-400 yards
Sunday- REST

Week 4:  July 20th-July 25th
Monday- Swim 300 yards, run 20 minutes
Tuesday- Bike 8 miles
Wednesday- Run 40 minutes
Thursday- Rest, Strength training
Friday- Bike 10 miles
Saturday- Group training, pool or open water swimming 300-400 yards
Sunday- REST



Week 5: July 27th- August 1st
Monday- Run 20 minutes /strength training
Tuesday- Swim 300 yards
Wednesday- Bike 12 miles
Thursday- Run 40 minutes
Friday- Swim 400 yards
Saturday- Brick/group workout
Sunday- REST

Week 6: August 2nd-August 8th
Monday- Run 30 minutes/strength training
Tuesday- Swim 400 yards
Wednesday- Bike 15 miles, walk 30 minutes
Thursday- Swim 400 yards
Friday- Run 40 minutes
Saturday- Group training, brick
Sunday- REST

Week 7: August 10th-August 15th
Monday- Run 30 minutes/strength training
Tuesday- Swim 400 yards
Wednesday- Brick
Thursday- Swim 500 yards
Friday- Bike 15 miles, walk 30 min
Saturday- Group training, Run 40 minutes
Sunday- REST

Week 8: August 17th-August 22nd
Monday- Run 30 minutes, strength training
Tuesday- Swim, 500 yards
Wednesday- Run 50 minutes
Thursday- Brick
Friday- Swim 500 yards,
Saturday- Bike 17 miles, walk 30 minutes
Sunday- REST

Week 9: August 24th-August 29th
Monday- Swim 500 yards, run 30 minutes
Tuesday- Bike 15 miles
Wednesday- Run 50 minutes
Thursday- REST/strength training
Friday- Bike 19 miles, walk 30 minutes
Saturday- Group training, OPEN WATER swim
Sunday- REST


Week 10: August 31st -September 5th
Monday- Swim 600 yards, run 30 minutes
Tuesday- Bike 15 miles
Wednesday- Swim 600 yards, walk 45 minutes
Thursday- REST/strength training
Friday- Run 60 minutes
Saturday- Group Training, Bike 20 miles, walk 30 min
Sunday- REST


Week 11: September 7th-September 12th
Monday-Swim 600 yards, run 30 minutes
Tuesday-Bike- 15 miles
Wednesday Swim 600, walk 45 minutes
Thursday- Rest/Strength Training
Friday- Run 50 minutes
Saturday- Group Training. BRICK
Sunday- REST!

Week 12: September 14th-19th RACE WEEK!
Monday- Swim 500, run 30 minutes
Tuesday- REST
Wednesday- Bike 15 miles
Thursday- REST
Friday- Swim 200 yards, run 15 minutes
Saturday- RACE DAY!