Week 1
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Day 8

BIKE

SWIM

Time: 07m 30s
Distance: 250.00 yards

Swim 250 yards/meters as backstroke, sidestroke or breaststroke resting as needed.

RUN

Day 9

BIKE

SWIM

RUN

Sports

Sport
Time
Walking
20m

Comments and Definitions

You are increasing the walking to 20 minutes this week. Now would be a good time to go to a running-specific shoe shop and get fitted with a pair of running shoes. Don't go too cheap as this will help prevent injury as you increase in distance.

Day 10

BIKE

Time: 15m

You are increasing the bike time by 5 minutes this week to a total of 15 minutes. I'm sure you can do more, but with increasing in the swim and run too, you don't want to overdo it in all three sports.

SWIM

Time: 09m
Distance: 300.00 yards

Swim 300 yards/meters as backstroke, sidestroke or breaststroke resting as needed.

RUN

Day 11

BIKE

SWIM

RUN

Sports

Sport
Time
Walking
20m

Comments and Definitions

This is a easy walk around the neighborhood or trails. Don't feel the need to 'walk fast'. You want to focus on your 'normal' pace.

Day 12

BIKE

Time: 15m

Another easy bike ride.

SWIM

Time: 10m 30s
Distance: 350.00 yards

Swim 350 yards/meters as backstroke, sidestroke or breaststroke resting as needed.

RUN

Day 13

BIKE

Comments and Definitions

This is your off day or switch with the next walk workout.

SWIM

RUN

Day 14

BIKE

SWIM

RUN

Sports

Sport
Time
Walking
20m

Comments and Definitions

This is a easy walk around the neighborhood or trails. Don't go any longer than the time.