2010 Triathlon Training Schedule

We would love to have you participate in our Triathlon!  The following training schedule is being offered to help those that are interested in building endurance, not necessarily speed.  If you are interested in getting in touch with a triathlon coach, please let us know at info@peregrinecharities.org.

Before you even begin one or all of these training programs, please check with your doctor to make sure your body is ready for the exercise.

 

Sprint Pre-Training Program

The Sprint Training program is typically 13 weeks long; however, if you are eager to begin a little early, here is a two week program that you can incorporate into your weekly schedule to prepare you for the longer programs.  Swimming and running 2-3 times a week and biking 1-2 times per week is the goal.  In order to give your muscles (including your mind) a break, increase your workouts by only 10% each time.

For a typical sprint triathlon (.5 mi swim, 15.8 mi bike, 3 mile run), here are some results of the fastest ("I'm in it to WIN!") and the slowest ("I'm in it to SUCCEED!") times from ages 15 to 70:

Swim: 10-35 minutes
Bike 30-55 minutes
Run 18-45 minutes
TOTAL: 55-135 minutes

Please note that in the training schedules below, if you see, for example, Swim X or Run Y, that means it is advised that you swim X number of minutes that day OR run Y number of minutes that particular training day.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Swim - X OFF Bike - X Run - 20 min Swim - X OFF Bike - X
2 Run - 20 min OFF Bike - x + 10% Run - 22 min Swim - X + 10% OFF Bike - X + 10%

 

13 Week Sprint Distance Training Program

Week Mon Tues Wed Thurs Fri Sat Sun Total
1 Swim 15; run 20 OFF Bike 35 Run 20 Swim 30 OFF Bike 40 160
2 Swim 20; run 25 OFF Bike 35 Run 20 Swim 30 OFF Bike 45 175
3 Swim 20; run 25 OFF Bike 30 Run 25 Swim 35 OFF Bike 45 180
4 Swim 20; bike 30 OFF Run 25 Swim 25 Bike 45 OFF Run 30 175
5 Swim 25; bike 30 OFF Run 25 Run 30 Swim 30 OFF Bike 45 185
6 Run 15 OFF Bike 25 Run 15 Bike 25 OFF Swim 20 100

 

REST WEEK, then continue:

Week Mon Tues Wed Thurs Fri Sat Sun Total
7 Run 15 OFF bike 30 Bike 25 Run 20 OFF Swim 25 open water 115
8 Swim 25; bike 35 OFF Run 35 Bike 50 S 30 OFF Run 35 210
9 Swim 25; bike 35 OFF Run 25 Swim 30 Bike 35 OFF Run 35 205
10 Swim 30; run 30 OFF Bike 45 Run 45 Swim 35 OFF Bike 60 245
11 Swim 20; bike 30 OFF Run 25 Bike 35 Swim 20 OFF Bike 55; run 30 215
12 Swim 20 OFF OFF Run 30 Bike 45 OFF Swim 20 open water 115
13 OFF bike 15 OFF Swim 15 Run 15 OFF Race!! 45

  

16 Week Olympic Training Program

A 16 week Olympic training program is below.  This training schedule is based on the finishing times of those in the back of the pack, so if you are newer to Triathlons and somewhat slower, don't worry.  Those athletes who are faster will do just as well or better as you'll be exceeding the distances.

The program below is broken down by months.

Please note that in the training schedules below, if you see, for example, Swim X or Run Y, that means it is advised that you swim X number of minutes OR run Y number of minutes on that particular training day.

MONTH 1:

Week M T W TH F S S TOTAL Vol.
1 24 swim; 48 bike OFF 40 swim 24 run 80 bike OFF 40 run 4 h 16 m; 256 m
2 26 swim;  53 bike OFF 44 swim 26 run 88 bike OFF 44 run 4 h 41 m; 281 m +10%
3 29 swim; 58 bike OFF 48 swim 29 run 97 bike OFF 48 run 5 h 9m; 309m +10%
4 17 swim; 35 bike OFF 29 swim 17 run 58 bike OFF 29 run 3 h 5 m; 185m -40%
Notes Short Swim; Short Bike OFF Long swim Short Run Long bike OFF Long run

 

MONTH 2:

Week M T W TH F S S TOTAL Vol
1 29 swim; 58 bike OFF 48 swim 29 run 97 bike OFF 48 run 5 h 9 m; 309 m
2 32 swim; 64 bike OFF 53 swim 32 run 107 bike OFF 53 run 5 h 41 m; 341 m -10%
3 35 swim; 70 bike OFF 58 swim 35 run 117 bike OFF 58 run 6 h 13 m; 373 m +10%
4 21 swim' 42 bike OFF 35 swim 21 run 70 bike OFF 35 run 3 h 44 m; 224 m -40%
Notes Short swim; short bike OFF Long swim Short run Long bike OFF Long run

 

MONTH 3:

Week M T W TH F S S TOTAL Vol
1 35 swim;  70 bike OFF 58 swim 35 run 117 bike OFF 58 run 6 h 13 m; 373 m
2 38 swim; 77 bike OFF 64 swim 38 run 128 bike OFF 64 run 6 h 49 m; 409 m +10%
3 42 swim; 85 bike OFF 70 swim 42 run 141 bike OFF 70 run 7 h 30 m; 450 m +10%
4 25 swim; 51 bike OFF 42 swim 25 run 85 bike OFF 42 run 4 h 30 m; 270 m -40%
Notes Short swim; short bike OFF Long swim Short run Long bike OFF Long run

 

MONTH 4:

Week M T W TH F S S Total Vol
1 42 swim; 85 bike OFF 70 swim 42 run 141 bike OFF 70 run 7 h 30 m; 450 m
2 46 swim; 93 bike OFF 77 swim 46 run 155 bike OFF 77 run 8 h 14 m; 494 m +10%/Peak
3 37 swim; 74 bike OFF 62 swim OFF 124 bike; 37 run OFF 62 run 6 h 36 m; 396 m =20%/Taper
4 23 swim; 47 bike OFF 39 swim 78 bike; 23 run OFF RACE RACE 3 h 30 m; + Race -30%/Taper
Notes Short swim; short bike OFF Long swim Short run Long bike OFF Long run

Training schedule from www.beginnertriathlete.com

Training for the Swim

25 Yard Pool:                                                                                          ½ mile = about 800 yards = 32 lengths                                                                   1 mile = about 1700 yards (1500 meters) = 68 lengths

50 Meter Pool:                                                                                       ½ mile = about 800 meters = 16 lengths                                                                1 mile = about 1500 meters = 30 lengths