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Beginner Adaptation, ParkRun Focus - 6 Week Plan

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Beginner Adaptation, ParkRun Focus - 6 Week Plan


Sean Riley

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6 Weeks

Plan Description

Seen triathlon on TV? Or maybe you have seen a super fit neighbour whizzing past with the energy of a youth? What ever your motivation this program will encourage you to take the plunge and support you in your journey so you will never look back on the old you.

You need nothing more than an old mountain bike, a pair of old joggers and a pair of goggles. There is no need to invest thousands of dollars to simply test the water and see if this amazing sport is for you.

This program will get you up to speed with the four pillar of fitness (strength, endurance, speed and stamina) while using your local ParkRun to measure gains and maintain a competitive, motivated mindset. Ultimately, this program will lay a foundation to begin your triathlon career.

This program is based on workout time, rather than distance as the distances covered will be dependant on your base fitness level. It begins with a gentle 4 sessions per week, with progression to 6 sessions by the end of the program. It will see you pit your skills against your local ParkRun every fortnight, with the ultimate goal of smashing your ParkRun 5k PB out of the park in week 6 and then propelling you onto a life as a fit and healthy triathlete.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Bike x2
01:28:00 01:30:00
Swim x1
00:35:00 01:00:00
Run x1
00:49:00 00:52:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
01:28:00 01:30:00
00:35:00 01:00:00
00:49:00 00:52:00

Training Load By Week

Sean Riley

Mind Over Matter Endurance

Mind over Matter Endurance coaching was born from a shared goal of husband and wife triathletes. We provide multisport coaching for the 'everyman athlete', where our motto is Your goal, our journey.

We deliver a goal focused coaching service based on your unique training needs. We ensure support and accountability through positive encouragement and thoughtful two-way communication. This is provided through our holistic life experience approach, not simply a performance at all costs mentality.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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