Tri-Shark Triathlon Beginner Training Plan Brought to you by Path Performance Coaching
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1 Congratulations for taking the leap and signing up for the Tri-Shark Triathlon! Triathlon is a healthy, fun and addictive sport that welcomes people of all ages and abilities. No matter if your goal is to be healthy and vital, compete with others, manage your stress, lose weight, or to socialize with other active people, Triathlon is a fun and challenging sport that you can enjoy for a lifetime. Included on the pages that follow is a FREE 12-week training plan designed to help you train for your first triathlon. Our greatest hope is that you will use this program as a basic guide to successfully complete your first triathlon and begin an exciting connection with Triathlon. The plan is presented in an easy to follow, calendar format. There are some abbreviations used in the workout descriptions. You will find all of the abbreviations described in the section titled "Definitions & Terminology" after the training plan. Please let us know if you have questions about this program or how we can help you enjoy Triathlon as a part of your vital life. Enjoy the journey! Kevin McCarthy President, Path Performance, Inc.
2 Mon, 3/14/16 Tue, 3/15/16 Wed, 3/16/16 Thu, 3/17/16 Fri, 3/18/16 Sat, 3/19/16 Sun, 3/20/16 OFF BIKE RUN SWIM OFF BIKE - Long RUN OFF DAY! Easy: Bike trainer Easy: 20 Easy: 800yds - OFF DAY! Easy: Easy: 30 Walk or spin class to jog Mon, 3/21/16 Tue, 3/22/16 Wed, 3/23/16 Thu, 3/24/16 Fri, 3/25/16 Sat, 3/26/16 Sun, 3/27/16 BIKE SWIM RUN SWIM OFF BIKE - Long RUN Easy: Bike trainer Easy: 1000yds - Easy: 25 Easy: 1000yds - OFF DAY! Easy: Easy: 35 or spin class 30 Mon, 3/28/16 Tue, 3/29/16 Wed, 3/30/16 Thu, 3/31/16 Fri, 4/1/16 Sat, 4/2/16 Sun, 4/3/16 Easy: 1100yds - Easy: Bike trainer Easy: 30 Easy: 1100yds - OFF DAY! Easy: Easy: 40 or spin class 40 & 150's & 150's Mon, 4/4/16 Tue, 4/5/16 Wed, 4/6/16 Thu, 4/7/16 Fri, 4/8/16 Sat, 4/9/16 Sun, 4/10/16 4 Easy: 1200yds - & 150's Easy: Bike trainer or spin class 45 Easy: 35 Easy: 1200yds - & 150's OFF DAY! Easy: 1:00 W/ Moderate: 25 Easy: Mon, 4/11/16 Tue, 4/12/16 Wed, 4/13/16 Thu, 4/14/16 Fri, 4/15/16 Sat, 4/16/16 Sun, 4/17/16 Easy: 1400yds - Easy: Bike trainer Easy: 35 Easy: 1400yds - OFF DAY! Easy: 1:00 W/ Easy: 45 or spin class 45 Moderate: 30 & 150's & 150's Mon, 4/18/16 Tue, 4/19/16 Wed, 4/20/16 Thu, 4/21/16 Fri, 4/22/16 Sat, 4/23/16 Sun, 4/24/16 Easy: 1500yds - Easy: Bike trainer Easy: 40 Easy: 1500yds - OFF DAY! Easy: 1:00 W/ Easy: 50 or spin class 50 Moderate: 35
3 25 Mon, 4/25/16 Tue, 4/26/16 Wed, 4/27/16 Thu, 4/28/16 Fri, 4/29/16 Sat, 4/30/16 Sun, 5/1/16 SWIM BIKE RUN SWIM OFF BRICK RUN-LONG Easy: 1600yds - Easy: Bike trainer Easy: 40 Easy: 1600yds - OFF DAY! Brick training Easy: 50 or spin class 50 W/UP = 1st 10 Easy: BIKE 25 + Easy RUN 20 (walk as Mon, 5/2/16 Tue, 5/3/16 Wed, 5/4/16 Thu, 5/5/16 Fri, 5/6/16 Sat, 5/7/16 Sun, 5/8/16 OFF BIKE RUN SWIM OFF BIKE - Long RUN Easy: 25 OFF DAY! Easy: 1:20 W/ Easy: 35 Moderate: 40 2 OFF DAY! Easy: Bike trainer or spin class 30 9 Easy: 1500yds - 16 Easy: 1000yds - Mon, 5/9/16 Tue, 5/10/16 Wed, 5/11/16 Thu, 5/12/16 Fri, 5/13/16 Sat, 5/14/16 Sun, 5/15/16 SWIM BIKE RUN SWIM OFF BRICK RUN Easy: Bike trainer Easy: 40 Easy: 1500yds - OFF DAY! Easy: 50 or spin class 40 *Brick training W/UP = 1st 10 Easy: BIKE 25 + Easy RUN 20 (walk as Mon, 5/16/16 Tue, 5/17/16 Wed, 5/18/16 Thu, 5/19/16 Fri, 5/20/16 Sat, 5/21/16 Sun, 5/22/16 SWIM BIKE RUN SWIM OFF BRICK BIKE - Long Easy: 1500yds - Easy: Bike trainer Easy: 45 Easy: 1600yds - OFF DAY! Brick training Easy: 1:20 W/ or spin class 45 W/UP = 1st 10 Easy: 45 Easy: BIKE 25 + Easy RUN 20 (walk as
4 23 30 Mon, 5/23/16 Tue, 5/24/16 Wed, 5/25/16 Thu, 5/26/16 Fri, 5/27/16 Sat, 5/28/16 Sun, 5/29/16 SWIM BIKE RUN SWIM OFF BIKE - Longer RUN Easy: 1000yds - Easy: Bike trainer Easy: 25 Easy: 800yds - OFF DAY! Easy: 45 Easy: 35 or spin class 30 Mon, 5/30/16 Tue, 5/31/16 Wed, 6/1/16 Thu, 6/2/16 Fri, 6/3/16 Sat, 6/4/16 Sun, 6/5/16 OFF BIKE RUN SWIM OFF RACE RECOVER Rest, recover and celebrate! OFF DAY! Easy: 20 Easy: 20 Easy: 300yds OFF DAY! TRI-SHARK TRI/DUATHLO N!!!
5 Definitions & Terminology General Workout Details W/U = Warm-Up C/D = Cool-Down W/:30 = With :30 seconds rest - Rest interval between repeats of swimming, biking or running = Minutes Swim Workout Details = break up the swim into sets of repeats that are 50, 100 and 200 yards long with seconds of recovery between repeats. Bike Workout Details Cadence = the number of revolutions per minute (RPM) you are turning your pedals Spin = turning your pedals at cadence with a comfortably easy gear BRICK = workout in which two of the three disciplines of a triathlon are done together in training - typically biking followed immediately by running; can be swimming followed by biking Run Workout Details Walk/Jog = break up the run workout into repeated bouts of easy running followed by short periods of walking.
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