Being a goal-oriented gal, I have learned I work out much more consistently when training for a race, be it a 5k or a triathlon. 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.
The easiest triathlon to tackle is the sprint distance: 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. The distances may vary a bit from course to course depending on the body of water for the swim and the terrain for biking. Caution: a sprint tri is the gateway race to longer and longer distances.
Here is the training schedule, created by the YMCA Tri Club, 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 great for beginners, 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 ready for the beach.
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!
Mon Showroom
Kookai
Irregular Choice
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.
2I am thinking of doing a tri in the fall but I don't have a clue how to train, thanks for posting this!
3Check out www.beginnertriathlete.com --- they have free training programs and great forums for support.
I've used their training programs for everything from a sprint to an Ironman.
I'm pretty excited because a half ironman I did was recently named The Hardest Race in the World
4This looks pretty good, but I would say the bike times are far from sufficient. You need to be doing two hour rides - at the very minimum. A few weeks before the race you should start doing 2 1/2 to 3 hour rides. The important thing is to do at least one workout per week that is as long as your probable race time. So if you think you're going to finish the race in 2 1/2 hours, you should do at least one workout per week where you exercise for 2 1/2 hours without stopping. Since you're probably not going to run or swim 2 1/2 hours without breaks, the bike is the best way to get this workout in.
5I disagree, cotedazur.
If your goal is to "just finish" you don't need a few 50+ mile bike rides. Of course the more time in the saddle the better, but it's not necessary.
6Ah, runningesq, I agree with you if your goal is to just finish. I was thinking more of people who want to go out there and compete.
7I do, though, think it's important to do at least a few workouts that last as long as your predicted race.
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