6 WEEK TRAINING PLAN
WEEK MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1
OFF
R: 15 Minutes
B: 5 Miles
S: 200 Yards
OFF
R: 15 Minutes
B: 5 Miles
2
OFF
S: 200 Yards
R: 15 minutes
B: 6 Miles
S: 200 Yards
OFF
R: 20 Minutes
B: 8 Miles
3
OFF
S: 200 Yards
R: 20 minutes
B: 6 Miles
S: 300 Yards
W: 30 Minutes
OFF
R: 30 Minutes
B: 10 Miles
4
OFF
S: 300 Yards
R: 20 Minutes
B: 8 Miles
S: 300 Yards
W: 30 Minutes
OFF
R: 40 Minutes
B: 10 Miles
5
OFF
R: 20 Minutes
S: 300 Yards
BRICK
S: 400 Yards
R: 40 Minutes
B: 12 Miles
OFF
S: 300 Yards
R: 20 Minutes
B: 15 Miles
OFF
S: 200 Yards
R: 15 Minutes
W: 20 Minutes
Race Day!
Have fun.
RACE
WEEK:
6
Key: S – Swim, R – Run, B – Bike, W – Walk
Pool Length = 25 yards, 8 Lengths = 200 yards, 12 Lengths = 300 yards, 16 Lengths = 400 yards
BRICK: (This workout will help with your transition from Bike to Run portion of the Tri)
Warm up on the bike for 10 minutes. After 10 minutes, slowly bring your HR rate up to aerobic zone for the remainder of the ride.
Allow enough time for cool down. Following the bike, run easy for 10 minutes. Begin the run with a 2 minute walk for your warmup.
Then run 3 minutes/walk1 minute for the remaining 8 minutes of your run. Try and keep your heart rate in your running aerobic zone.
Then finish off the brick with a 20 minute brisk walk.