| month 2: the beginneršs
tri-training calendar Follow this plan, designed by Lindsay Hyman, a Level 1 USA triathlon coach with Carmichael Training Systems in Colorado Springs, Colorado. |
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | REST | Run 30 min. with 4x1 min hill repeats (1 min. up
the hill at an at 90%; recover in the time it takes to run down the hill)
Pilates or yoga 30 min |
Swim 1,200 yards total Warm-up 100 Drills 7 x 50 w/ :20 rest Main Set 3x200 w/ :30 rest Sprint 4x25 w/ :20 rest Cooldown 100 |
Bike 60 min. | Run 30 min. Endurance run with
drills (10 sec in length w/60 sec rest; lifting knees to thigh height, power
skips, and running strides) Stretch 10 min. Click here for an easy stretching routine http://www.shape.com/workouts/133 |
Swim 1,000 yards total Warm-up 100 Drills 4 x 75 w/ :20 rest MainSet 400 straight Sprint 4x25 w/ :20 rest Cooldown 100 Bike 60 min. |
Run 30 min Core work 10 min. |
| Week 2 | REST | Run 35 min. Endurance Run. With 4x1 min hill
repeats (1 min up at 90% recovery= time to run back down) Pilates or yoga 30 min |
Swim 1,100 yards total Warm-up 100 Drills 6 x 50 w/ :30 rest Main Set 6x100 w/ :15 rest Cooldown 100 Bike 45 min. |
Bike 60 min., plus skills (practice grabbing your water bottle while cycling) | Run 30 min. Endurance run with
drills (10 sec in length w/60 sec rest; lifting knees to thigh height, power
skips, and running strides) Stretch 10 min. Click here for an easy stretching routine http://www.shape.com/workouts/133 |
Bike 60 min. with 3x6 min.
Intervals (ride at an RPE 7 for 3 minutes, recover for 6 min., and repeat) Run 10 min. Core work 10 min. |
Run 40 min. Endurance Run plus 2x5 min SteadyState efforts
rest=4min easy run (RPE= SS is a 8 on a scale of 1-10) Swim 1,200 yards total Warm-up 200 Drills 8 x 25 w/ :15 rest MainSet 7 x 75 w/ :20 rest *odds FAST evens MOD* Recovery 25 (choice stroke) Kick 3 x 50 w/ :30 rest Cool-down 100 |
| Week 3 | REST | Run 35 min. Endurance Run: With 5x1 min hill repeats
(1 min up at 90% recovery= time to run back down) Pilates or yoga 30 min |
Swim 1,200 yards total Warm-up 100 Drills 6 x 50 w/ :30 rest Main Set 7x100 w/ :15 rest Cooldown 100 Bike 45 min. |
Bike 60 min., plus skills (practice grabbing your water bottle while cycling) | Run 30 min. Endurance run with
drills (10 sec in length w/60 sec rest; lifting knees to thigh height, power
skips, and running strides) Stretch 10 min. Click here for an easy stretching routine http://www.shape.com/workouts/133 |
Bike 60 min. endurance ride + 4x6
min Tempo intervals rest=4 min easy spin (Tempo RPE= 7 on a scale of 1-10) *you should feel the burn in your legs, but not your lungs* Run 10 min. Core work 10 min. |
Run 40 min. Endurance Run plus 2x5 min SteadyState efforts
rest=4min easy run (RPE= SS is a 8 on a scale of 1-10) Swim 1,200 yards total Warm-up 200 Drills 8 x 25 w/ :15 rest Main Set 7 x 75 w/ :20 rest *odds FAST evens MOD* Recovery 25 (choice stroke) Kick 3 x 50 w/ :30 rest Cool-down 100 |
| Week 4 | REST [1] | Bike 60 min. Recovery Ride: Keep your cadence 85+
rpms on this ride very easy gear on flat roads. Pilates or yoga 30 min |
Swim 1,300 yards total Warm-up 100 Drills 5 x 50 w/ :20 rest MainSet 4 x 200 w/ :30 rest Sprint 4 x 25 w/ :20 rest Cool-down 50 Running 30 min Endurance run. |
Run 30 min. Endurance run with
drills (10 sec in length w/60 sec rest; lifting knees to thigh height, power
skips, and running strides) Stretch 10 min. Click here for an easy stretching routine http://www.shape.com/workouts/133 |
REST | Bike 60 min. [10 min. warm-up at
an easy pace; 2x8 min. hard efforts with 10 min. active recovery between
intervals] Note how far you traveled in 8 minutes and how you feel on a scale
of 1-10. Finish the ride with a few minutes at an easy pace. Run 10 min. [2] |
Run 40 min. Do a short warm-up (5-10 minutes)
followed by a 1 mile hard effort (be sure to record your time and how you
feel on a scale of 1-10), finish with an easy 5-10 minute cool-down. Core work 10 min.[3] |