Being a goal-oriented gal, I have learned I work out much more consistently when I have a goal in mind, like training for a race. If cross training is your thing, why not try a triathlon? Mixing up the endurance sports of running, biking, and swimming helps to keep overuse injuries and boredom at bay.
I don't blame you for not being up for the challenge of an Ironman triathlon that involves swimming 2.4 miles, biking 112 miles, and running a full 26.2 mile marathon. So why not tackle a much shorter and more doable sprint triathlon which includes a .5 mile swim, 12.4 mile bike ride, and a 5K (3.1 mile) run? The distances may vary a bit from course to course depending on the body of water for the swim and the terrain for biking. Just be warned — a sprint tri is the gateway race to longer and longer distances.
Here is the training schedule, created by the YMCA Tri Club [1], that I used a couple of years ago when training for my first tri. It is a great training program that slowly builds so it is [1] great for beginners but has easy recovery weeks every three weeks or so. Even if you're not planning on participating in a triathlon, this training schedule might be just the thing you need to get ready for the beach.
Continue reading to see the 14-week training schedule.
| Week | Run time in minutes | Bike time in minutes | Swim time in minutes | 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 [2] and put it on your fridge. Nothing is as satisfying as crossing off a 60-minute bike ride!