Beginner - 8 Weeks to the Dragonfly Triathlon
Author
BPC Performance Systems
All plans by this CoachLength
8 Weeks
Typical Week
3 Other, 3 Run, 2 Swim, 2 Bike
Longest Workout
0:30 hrs swim
1:45 hrs bike
0:49 hrs run
Plan Specs
triathlon sprint beginner
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Summary
This plan assumes you are new to the sport and are doing the Dragonfly Triathlon in Sardis, MS.
Stats
Sample Day 1
20 min easy run, walk/run if needed
Sample Day 1
All sets are freestyle stroke.
4x25yd easy warm, 5x50yd easy with 20 sec rest between, 2x100yd with 30 seconds rest between, 4x25 easy cool.
Sample Day 2
20 min easy run, walk/run if needed
Sample Day 2
30 minutes easy ride. Focus on having a smooth, consistent pedal stroke in the 85-95 rpm range.
Sample Day 4
30 minutes easy ride. Focus on having a smooth, consistent pedal stroke in the 85-95 rpm range.
Sample Day 4
All freestyle. Practice breathing evey third stroke on both sides.
30 min, 4x25yd easy warm, 8x50yd with 30 seconds rest between, 4x25 easy cool.
Sample Day 5
35 minutes, easy pace, walk/run if needed. Trails are recommended.