Two of my girlfriends are training for sprint distance triathlons* on different coasts. One is training solo (more power to her!) and the other is training in a program offered through her local YMCA.

Of course they were interested in each other's training schedule, and I thought the pages of FitSugar would be the best way to share schedules since you all might just be interested too. This is the training schedule created by the YMCA Tri Club. It is a great training program that slowly builds, but has easy recovery weeks every three weeks or so. Even if you are not planning on participating in a triathlon this training schedule might just be the thing you need to get you ready for summer.

To see the schedule, just read more.

Week Run Bike Swim Total workout time Extras
Week 1 30, 20, 20 45, 30 30, 20 3 1/4 hours
Week 2 30, 20, 20 45, 30 30, 20 3 1/4
Week 3 30, 30 45 30 2 1/4
Week 4 30, 45 60, 45 30, 30 4 hours
Week 5 30, 45 60, 45 30, 30 4 hours Open water swim practice
Week 6 30, 20, 20 45, 45 30, 20 3 1/2 hours
Week 7 30, 45, 30 60, 60 30, 45 5 hours
Week 8 30, 45, 30 60, 60 30, 45 5 hours Open water swim practice
Week 9 30, 45, 30 60, 60 30, 45 5 hours
Week 10 30, 45 60, 45 30, 30 4 hours
Week 11 30, 45, 30 45, 60 30, 45 4 3/4 hours Work swim to bike transition
Week 12 30, 45, 30 45, 60 30, 45, 30 5 1/4 hours Practice Triathlon
Week 13 30 45, 45 30 3 hours Open water swim practice
Week 14 30 45 30 1 1/4 hours RACE

Don't forget to print this out and put it on your fridge. Nothing is as satisfying as crossing off a 60 minute bike ride!

*Sprint distance triathlons consist of: 750 meter (0.5 mile) or 500 meter (0.25 mile) swim, 20 km (12.4 mile) bike, and a 5 km (3.1 mi) run. It is also the fastest growing triathlon race distance in the US. Don't you want to join the fun?

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