• Week 1
    Print Week

    • Day 8

    SWIM
    • Time: 30m
    • Distance: 1300.00 yards
    • WU: 300 swim, 100 kick warm up
    • MS: 4x25, 4x75, 4x100 all at Olympic race pace - rest is 10" on all.
    • CD: 100 cool down
    • [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 9

    RUN
    • Time: 40m
    • Distance: 4.00 miles
    • WU: Warm up for 1 mile
    • MS: Run 2.5 miles at Zone 3 / Zone 4,
    • CD: 0.5 mile
    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 10

    BIKE
    • Time: 1h 00m
    • Distance: 18.00 miles
    • After 5 mile warm up, ride 12 miles at OLY RACE effort, then 1 mile cooldown.

    Day 11

    BIKE
      SWIM
        RUN
          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 12

          SWIM
          • Time: 40m
          • Distance: 1800.00 yards
          • WU: 400 warm up
          • MS: 12x100 at medium effort RPE = 6 on 15" rest interval.
          • CD: 200 cooldown

          Day 13

          BIKE
          • Time: 1h 25m
          • Distance: 25.00 miles
          • WU: 4 miles of warm up
          • MS: 3x5 miles at a very good effort - RPE=8/9 effort - take an easy 2 miles to recover in between sets.
          • CD: Finally warm down with 2 miles of cooling down.
          RUN
          • Time: 30m
          • Distance: 3.00 miles
          • 3 miles off the bike as 1 mile medium effort RPE=6, 1 mile hard effort RPE=8/9, then the last mile is an easy effort.

          Day 14

          RUN
          • Time: 1h 15m
          • Distance: 7.50 miles
          • WU: Start wtih 2.5 miles of warm up
          • MS: Then run 3' hard, 3' easy for the next 2.5 miles.
          • CD: The last 2.5 miles are just an easy cool down, no concern for pace.