Training for your first Triathlon
| WK | SUN | MON | TUES | WED | THUR | FRI | SAT | TOTAL |
| 1 | S-.5/LSD R-3/LSD |
REST | R-6/LSD | B-15/LSD | S-.5/LSD R-3/LSD |
REST | B-20/LSD R-6/LSD |
S-1 B-35 R-18 |
| 2 | S-.5/LSD B-20/LSD R- |
REST | S-.5/LSD B- R-6/LSD |
S- B-15/LSD R- |
S-.5/LSD B- R-8/LSD |
REST | S- B- R-6/LSD |
S-1.5 B-35 R-20 |
| 3 | S-.75/LSD B- R-6/LSD |
S- B-6/HIT R-8/LSD |
REST | S-.25/INT B-25/LSD R- |
S- B-15/LSD R- |
REST | S-1/LSD B- R-6/HIT |
S-2 B-46 R-20 |
| 4 | S-.75/LSD B-20/LSD R- |
REST | S-1/LSD B- R-6/LSD |
S- B-6/INT R-4/INT |
S-.25/INT B- R-6/LSD |
REST | S- B-15/HIT R-6/LSD |
S-2 B-41 R-22 |
| 5 | S- B-25/LSD R-6/HIT |
S-1/LSD B-15/HIT R- |
REST | S- B-8/INT R- |
S-1/LSD B- R-6/HIT |
REST | S-.25/INT B- R-8/LSD |
S-2.25 B-48 R-20 |
| 6 | S-1.5/LSD B- R-4/HIT |
S- B-20/HIT R-4-INT |
REST | S-1/INT B-10/INT R- |
S-.5/INT B- R-8/LSD |
REST | S- B-25/LSD R-8/LSD |
S-3 B-55 R-24 |
| 7 | S-1/LSD B-20/HIT R-8/LSD |
REST | S-.25/HIT B- R-6/HIT |
S- B-30/LSD R- |
S-1.25/LSD B- R-4/INT |
REST | S- B- R-8/LSD |
S-2.5 B-50 R-26 |
| 8 | S-.5/HIT B- R-6/HIT |
REST | S- B-20/HIT R-6/HIT |
S- B-25/LSD R- |
S-1.5/LSD B-10/INT R- |
REST | S-1/LSD B- R-10/LSD |
S-3 B-55 R-22 |
| 9 | S-1.0/LSD B-10/INT R-8/LSD |
REST | S-.5/HIT B- R-4/HIT |
S- B-20/HIT R- |
S-1.5/LSD B- R-4/INT |
REST | S- B-30/LSD R-10/LSD |
S-3 B-60 R-26 |
| 10 | S-1.5/LSD B- R-10/LSD |
REST | S- B-20/HIT R-4/INT |
S-.5/INT B- R-4/HIT |
S- B- R-6/HIT |
REST | S-1.5/LSD B-30/LSD R-8/LSD |
S-3.5 |
| 11 | S- B-6/INT R-10/LSD |
S-1.5/LSD B- R-4/HIT |
REST | S-.5/INT B-30/LSD R- |
S- B- R-4/HIT |
REST | S-1.5/LSD B-20/HIT R-10/LSD |
S-3.5 B-56 R-28 |
| 12 | S- B- R-6/LSD |
S-.75/LSD B-20/LSD R-3/LSD |
REST | S- B-15/LSD R- |
S-.5/LSD B- R-3/LSD |
REST |
RACE DAY
S-1M |
KEY - S = Swim / B = Bike / R = Run
LSD = Long slow distance training. Pace here is about two minutes slower than race times or several notches faster than an easy warmup. You shouldn't experience much pain during the workout. Walk if neccessary but complete the entire distance.
INT = Interval workout, short periods of intense exercise with brief periods of rest between bursts. Easy warmup and cooldown. For running, do six half miles, eight quater miles or eight half miles. Add mile each on warmup and cooldown. For cycling, go one minute hard, 30 seconds rest, two minutes hard, 30 seconds rest, three minutes hard, 30 seconds rest, then back to 1-2-3 sequence (3 minutes riding = 1 mile)
HIT = High intensity training. Pace should be between LSD and INT, at about 85 percent of maximum heart rate.
Copyright Daniel Honig Second Edition 5/88
