2017 White Lake Fall International 16 week beginner plan

Average Weekly Training Hours 05:27
Training Load By Week
Average Weekly Training Hours 05:27
Training Load By Week

This plan is 16 weeks out from the White Lake Fall International triathlon on September 09, 2017. It is built for athletes with a limited background in triathlon training (0-1 years). Athletes should be reasonably fit and able to run/walk 20 minutes, ride 30-40 minutes, and know how to swim.

Sample Day 2
0:20:00
457m

Swim 300 to 500 yards:
2 to 4 x 50 easy on :30 rest
2 x 50 kick on :20 rest
0-4 x 50 steady on :20 rest

(a 50 is 2 lengths of a 25 yard pool).

Sample Day 3
0:20:00
1.5mi

run 15 to 20 minutes easy, walk breaks as needed. A good starting routine is jog 2 minutes, walk 1 minute. You can adjust depending on your current fitness.

Sample Day 4
0:40:00

WU: 5 minutes easy aerobic exercise
MS: Anatomical Adaptation strength phase
2 sets of 15-20 reps, light weight, 1-2 minutes rest between sets, Include:
Leg press or lunges
Lat pulldowns
Planks - front and sides (30 sec to 1 minute each)
Knee extensions
Hip abduction
Hip adduction
Bench press (alternate standard, incline, and decline among separate sessions)
Abdominal twists or swiss ball ab crunches (machine or medicine ball)
Seated rows
calf raises (2-3 sets)
Optional cooldown 5 minutes spin low resistance

Sample Day 4
0:20:00
4mi

Ride 20-30 minutes easy. Could be on a spin bike or road bike.

Sample Day 5
0:20:00
457m

Swim 300 to 500 yards:
2 to 4 x 50 easy on :30 rest
2 x 50 kick on :20 rest
0-4 x 50 steady on :20 rest

Sample Day 6
0:25:00
2.25mi

run/walk 20-30 minutes easy, walk breaks as needed

Sample Day 7
0:40:00
7mi

Ride 30-45 minutes easy. Could be on a spin bike or road bike.

Marty Gaal, CSCS
|
1971

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at www.osbmultisport.com.

A full time triathlon coaching business since 2005.