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Wilmington YMCA Sprint Triathlon--Novice

Author

Karen Buxton

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Length

12 Weeks

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Plan Description

This 12-week plan is for the beginning triathlete who has competed in a few sprint triathlons and is interested in attempting a longer distance race. The Wilmington Triathlon is a great choice, as both the run and bike are held on a flat course and the swim is in open water. Before starting this plan you are capable of swimming 3 times per week at 30 to 40 minutes per session, able to cycle comfortably for at least 60 minutes (outdoors, stationary bike and or spin classes) and should be able to run for at least 30 minutes. You should be able to workout 45 to 90 minutes per day during the week and up 2 hours and 15 minutes per day on the weekends.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:24 hrs 1:00 hrs
Swim x3
1:38 hrs 0:45 hrs
Strength x2
0:27 hrs 0:15 hrs
Bike x2
2:16 hrs 2:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:24 hrs 1:00 hrs
Swim
1:38 hrs 0:45 hrs
Strength
0:27 hrs 0:15 hrs
Bike
2:16 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week


Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com

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