TRIATHLON TRAINING
TRIATHLON TRAINING
ADVANCED
Increased intensity, speed and strength. Get on the podium.
8 WEEK TRAINING PLAN
800m swim | 12mi bike | 5k run
WEEK 1
Mon: 4 mile run, 14 pushups + 20 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 14 pushups + 20 crunches before workout
Wed: 12 mi bike
Thurs: 800m repeats at race pace x3 run (run 800m, rest until heart rate is 20 beats in 10 seconds then go again), 14 pushups + 20 crunches before workout
Fri: 100m repeats swim x6
Sat: 20 mi bike
Note: Get a watch and take your pulse for 800 m repeats.
WEEK 2
Mon: 4-5 mile run, 16 pushups + 25 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 16 pushups + 25 crunches before workout
Wed: 12 mi bike
Thurs: 800m repeats at race pace x3 run (run 800m, rest until heart rate is 20 beats in 10 seconds then go again), 16 pushups + 25 crunches before workout
Fri: 100m repeats swim x6
Sat: 25 mi bike
Note: Get a watch and take your pulse for 800 m repeats.
WEEK 3
Mon: 5 mile run, 18 pushups + 30 crunches before workout
Tues: 400m repeats swim x2. 4 mi run
Wed: 12 mi bike
Thurs: 800m repeats at race pace x3 run (run 800m, rest until heart rate is 20 beats in 10 seconds then go again)
Fri: 100m repeats swim x6
Sat: 25 mi bike
Note: Get a watch and take your pulse for 800 m repeats.
WEEK 4
Mon: 5 mile run, 20 pushups + 35 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 20 pushups + 35 crunches before workout
Wed: 12 mi bike
Thurs: 1 min ON race pace, 1 min OFF walk/jog run: 30 mins, 20 pushups + 35 crunches before workout
Fri: 200m repeats swim x6
Sat: 25 mi bike, 3 mi run
Note: Saturday: bike and then run after. This will give you an idea what to expect during the race when you transition bike to run.
WEEK 5
Mon: 6 mile, 22 pushups + 40 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 22 pushups + 40 crunches before workout
Wed: 12 mi bike
Thurs: 800m repeats at race pace x4 run (run 800m, rest until heart rate is 20 beats in 10 seconds then go again), 22 pushups + 40 crunches before workout
Fri: 200m repeats swim x6
Sat: 25 mi bike
Note:
WEEK 6
Mon: 6 mile run, 24 pushups + 45 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 24 pushups + 45 crunches before workout
Wed: 12 mi bike
Thurs: 1 min ON race pace, 1 min OFF walk/jog run: 35 mins, 24 pushups + 45 crunches before workout
Fri: 100m warm up. 800m race pace. 100m cool down: swim. 5 mi run
Sat: 30 mi bike
Note: Hit it hard this week. You’ve only got a couple week until the race.
WEEK 7
Mon: 6 mile run, 26 pushups + 50 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 26 pushups + 50 crunches before workout
Wed: 12 mi bike
Thurs: 4 mi run, 26 pushups + 50 crunches before workout
Fri: 1 mile swim. 3 mi run
Sat: 15 mi bike
Note: If you’ve been training hard you’ll be a good place to start honing in on race day. Don’t over exhaust yourself this week. Next week will be pretty easy.
WEEK 8
Mon: 3 mile run easy
Tues: 400m swim easy
Wed: 5 mi bike easy 14mph
Thurs: Light run 1 mi
Fri: Rest (probably drive to race)
Sat: RACE DAY
Note: Take it easy this week. Let your body rest for the race. The last thing you want to do at this point is work too hard.
WEEK 1
Mon: 4 mile run, 14 pushups + 20 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 14 pushups + 20 crunches before workout
Wed: 12 mi bike
Thurs: 800m repeats at race pace x3 run (run 800m, rest until heart rate is 20 beats in 10 seconds then go again), 14 pushups + 20 crunches before workout
Fri: 100m repeats swim x6
Sat: 20 mi bike
Note: Get a watch and take your pulse for 800 m repeats.
WEEK 2
Mon: 4-5 mile run, 16 pushups + 25 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 16 pushups + 25 crunches before workout
Wed: 12 mi bike
Thurs: 800m repeats at race pace x3 run (run 800m, rest until heart rate is 20 beats in 10 seconds then go again), 16 pushups + 25 crunches before workout
Fri: 100m repeats swim x6
Sat: 25 mi bike
Note: Get a watch and take your pulse for 800 m repeats.
WEEK 3
Mon: 5 mile run, 18 pushups + 30 crunches before workout
Tues: 400m repeats swim x2. 4 mi run
Wed: 12 mi bike
Thurs: 800m repeats at race pace x3 run (run 800m, rest until heart rate is 20 beats in 10 seconds then go again)
Fri: 100m repeats swim x6
Sat: 25 mi bike
Note: Get a watch and take your pulse for 800 m repeats.
WEEK 4
Mon: 5 mile run, 20 pushups + 35 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 20 pushups + 35 crunches before workout
Wed: 12 mi bike
Thurs: 1 min ON race pace, 1 min OFF walk/jog run: 30 mins, 20 pushups + 35 crunches before workout
Fri: 200m repeats swim x6
Sat: 25 mi bike, 3 mi run
Note: Saturday: bike and then run after. This will give you an idea what to expect during the race when you transition bike to run.
WEEK 5
Mon: 6 mile, 22 pushups + 40 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 22 pushups + 40 crunches before workout
Wed: 12 mi bike
Thurs: 800m repeats at race pace x4 run (run 800m, rest until heart rate is 20 beats in 10 seconds then go again), 22 pushups + 40 crunches before workout
Fri: 200m repeats swim x6
Sat: 25 mi bike
Note:
WEEK 6
Mon: 6 mile run, 24 pushups + 45 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 24 pushups + 45 crunches before workout
Wed: 12 mi bike
Thurs: 1 min ON race pace, 1 min OFF walk/jog run: 35 mins, 24 pushups + 45 crunches before workout
Fri: 100m warm up. 800m race pace. 100m cool down: swim. 5 mi run
Sat: 30 mi bike
Note: Hit it hard this week. You’ve only got a couple week until the race.
WEEK 7
Mon: 6 mile run, 26 pushups + 50 crunches before workout
Tues: 400m repeats swim x2. 4 mi run, 26 pushups + 50 crunches before workout
Wed: 12 mi bike
Thurs: 4 mi run, 26 pushups + 50 crunches before workout
Fri: 1 mile swim. 3 mi run
Sat: 15 mi bike
Note: If you’ve been training hard you’ll be a good place to start honing in on race day. Don’t over exhaust yourself this week. Next week will be pretty easy.
WEEK 8
Mon: 3 mile run easy
Tues: 400m swim easy
Wed: 5 mi bike easy 14mph
Thurs: Light run 1 mi
Fri: Rest (probably drive to race)
Sat: RACE DAY
Note: Take it easy this week. Let your body rest for the race. The last thing you want to do at this point is work too hard.