• Week 1
    Print Week

    • Day 50

    SWIM
    • Time: 50m
    • Distance: 2400.00 yards
    • WU: 150 pull for form, 150 swim easy, 100 kick.
    • MS: 5 x 100 very fast (20”). RPE=9/10
    • 50 kick easy.
    • 5 x 100 hold 1st set pace (30”).
    • 50 kick easy.
    • 5 x 100 hold 1st set pace (40”).
    • CD: 100 kick easy, 300 pull for form.
    • [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1346]Kickboard Kick[/url] OR
    • [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1347]Kick on Back[/url]
    • [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1356]Pull Drill[/url]
    Comments and Definitions

    Week 8: This is another weekend to unplug, see week 4. Re-evaluate all of the weeks before this and figure out what you did good at and what needs improved. We need to always strive to refine, if we don’t, we will slip into old habits again. Feel free to repeat this 8 week training plan.

    Day 51

    RUN
    • Time: 1h 00m
    • Distance: 6.00 miles
    • WU: Warm up for 1.5 miles
    • MS: 6x800 at 5k pace - no faster with a 200 recovery at an easy jog in between sets.
    • CD: Easy 1 mile cool down to finish up.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • CHEST
      Pushups
      3
      0
      0
    • TRICEPS
      Dips
      3
      0
      0
    • LEGS
      Lunges
      3
      10
      10
    • LEGS
      Squats
      3
      10
      10
    • BACK
      Pullups - Wide Grip, Pronated
      3
      0
      0
    • BACK
      Pullups - Medium Grip, Supinated
      3
      0
      0

    Day 52

    BIKE
    • Time: 1h 15m
    • Distance: 23.00 miles
    • WU: 4 mile warm up
    • MS: 17 mile time trial as fast as you can!
    • CD: Easy 2 mile cool down when you are done.

    Day 53

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • CHEST
      Pushups
      3
      0
      0
    • TRICEPS
      Dips
      3
      0
      0
    • LEGS
      Lunges
      3
      10
      10
    • LEGS
      Squats
      3
      10
      10
    • BACK
      Pullups - Wide Grip, Pronated
      3
      0
      0
    • BACK
      Pullups - Medium Grip, Supinated
      3
      0
      0

    Day 54

    SWIM
    • Time: 55m
    • Distance: 2550.00 yards
    • WU: 200 easy
    • MS: 3 x 100 descending times (30”).
    • 4 x 50 kick
    • 6 x 200 fast (RPE=7/8) with 50 kick easy between 200s.
    • 200 kick steady
    • CD: 200 easy swim.
    • [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1346]Kickboard Kick[/url] OR
    • [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1347]Kick on Back[/url]

    Day 55

    BIKE
    • Time: 1h 25m
    • Distance: 25.00 miles
    • Ride 5 mile warm up then 10 miles hard/ followed by 2 mile hard run. Get back on bike and ride 10 miles hard again followed by a 2 mile hard run. Easy cool down.
    • 'Hard' effort: RPE=7/8
    RUN
    • Time: 40m
    • Distance: 4.00 miles
    • 4 miles off bike - see above- sequence should be 5+10 mile bike/ 2 mile run - 10 mile bike/2 mile run.

    Day 56

    RUN
    • Time: 1h 10m
    • Distance: 7.00 miles
    • 7 miles at a 10k pace: HR=Z4/RPE=8.