Two of my girlfriends are training for sprint distance triathlons* on different coasts. One is training solo (more power to her!) and the other is training in a program offered through her local YMCA.
Of course they were interested in each other's training schedule, and I thought the pages of FitSugar would be the best way to share schedules since you all might just be interested too. This is the training schedule created by the YMCA Tri Club. It is a great training program that slowly builds, but has easy recovery weeks every three weeks or so. Even if you are not planning on participating in a triathlon this training schedule might just be the thing you need to get you ready for summer.
To see the schedule, just read more.
| Week | Run | Bike | Swim | Total workout time | Extras |
| Week 1 | 30, 20, 20 | 45, 30 | 30, 20 | 3 1/4 hours | |
| Week 2 | 30, 20, 20 | 45, 30 | 30, 20 | 3 1/4 | |
| Week 3 | 30, 30 | 45 | 30 | 2 1/4 | |
| Week 4 | 30, 45 | 60, 45 | 30, 30 | 4 hours | |
| Week 5 | 30, 45 | 60, 45 | 30, 30 | 4 hours | Open water swim practice |
| Week 6 | 30, 20, 20 | 45, 45 | 30, 20 | 3 1/2 hours | |
| Week 7 | 30, 45, 30 | 60, 60 | 30, 45 | 5 hours | |
| Week 8 | 30, 45, 30 | 60, 60 | 30, 45 | 5 hours | Open water swim practice |
| Week 9 | 30, 45, 30 | 60, 60 | 30, 45 | 5 hours | |
| Week 10 | 30, 45 | 60, 45 | 30, 30 | 4 hours | |
| Week 11 | 30, 45, 30 | 45, 60 | 30, 45 | 4 3/4 hours | Work swim to bike transition |
| Week 12 | 30, 45, 30 | 45, 60 | 30, 45, 30 | 5 1/4 hours | Practice Triathlon |
| Week 13 | 30 | 45, 45 | 30 | 3 hours | Open water swim practice |
| Week 14 | 30 | 45 | 30 | 1 1/4 hours | RACE |
Don't forget to print this out and put it on your fridge. Nothing is as satisfying as crossing off a 60 minute bike ride!
*Sprint distance triathlons consist of: 750 meter (0.5 mile) or 500 meter (0.25 mile) swim, 20 km (12.4 mile) bike, and a 5 km (3.1 mi) run. It is also the fastest growing triathlon race distance in the US. Don't you want to join the fun?
Tory Burch
Giorgio Fedon
Lee
Thank you for this!! A girlfriend and I are currently training for our first sprint distance triathlon--this will certainly help!
1There's a cool article on BeThree.com about training for triathlons that included a great training service called trismarter.com. BeThree's also posting a story next week on where the coolest triathlons are happening this summer.
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