This six-week super sprint plan is designed for someone who has never done a triathlon and is starting from the beginning. Each discipline is practiced at least twice a week with a choice day to work on the most challenging discipline. The 6 weeks build to race day will get the participant to the finish of the triathlon.
4 x25 (rest between for up to 1 minute)
Bike for 10 minutes.
Swim: Open Water- head to a lake and get used to the water, if not confident in swimming, stay in shallow area and always swim with others. Spend about 15 minutes practicing swimming in the open water.
Run: Run/Walk for 20 minutes adding in 3 x 1 minute faster pace run/walks after a warm up of 15 minutes. Walk/run 1 minute between each interval.
Work on the discipline that will challenge you the most.
Swim- copy Monday's workout
Bike- copy Tuesday's workout
Run- complete the upcoming Sunday's workout today
Bike for 10 steady minutes.
Complete one mile. Depending on fitness level this can be a run, walk/run or walk.
4x50 (rest up to 1 minute between 50s)