If you're a runner heading to your first triathlon, this eight-week plan is for you. Runner'sWorld and tri coach Dara Wittenberg have created this program specifically for runners preparing for a sprint triathlon (a quarter-mile swim, 12-mile bike, and 5K run). It's designed to help you maintain the running endurance you already have, and help you to develop the swimming and cycling strength you need for the race. Most weeks include one day of rest, two days of biking, two days of swimming, and two days of running. Your swims will include pool and open-water workouts. As you get closer to the race, you'll have brick workouts (combination workouts) so that you get plenty of race-day rehearsal. You're ready for this plan as long as you can swim one lap of a pool (50 meters) nonstop and bike for 30 minutes without resting.
10-minute warmup at easy 15 minutes at tempo 5-minute cooldown at easy Warm up with 10 minutes of easy running, then ramp up to your tempo pace and hold it for 15 minutes. Cool down with five minutes of easy running. During the tempo portion of the run, tune in to the rhythm of your breathing and your leg turnover. As you develop an awareness of what different paces feel like, it will be easier to target different effort levels for race day.