EDITOR'S NOTE: Mischele Stevens has been helping beginners fulfill their dream of completing a triathlon for the past decade. A former ironman athlete, Mischele has coached athletes to the World Championship level at both the 70.3 and full Ironman distance. In addition to her work with elite athletes, Mischele also coaches in a community-based program that helps hundreds of people of all levels complete triathlons each year. 


This programming has been designed for the beginner to train for a sprint distance triathlon, but anyone can use it.


There will be workouts you will be asked to record your time or distance on. Do it! Recording your training sessions allows you to confirm that you are progressing. All workouts are expected to be done with a hard/fast effort unless stated otherwise. This means you will not enjoy it and will wish desperately for it to be over. This is how we get fitter and faster. Plus, if you are in a time crunch you can get a workout in without taking away from life.


You will plug the training week into your life and complete each workout according to your schedule. This allows you to swim when you can get to the pool or bike when you have more time, not because I said you have to do it on a certain day.


Please do not do the same sport two days in a row (example: swim on Monday and Tuesday). You can do more than one workout in a day, but need at least three hours between for recovery. There are six workouts in a week. Do not make up any you miss from previous weeks. You must take one whole day off in a week to rest and recover.


If you have additional questions about the program, please ask Mischele in our forums.

Workouts for Week 11


Another 12 weeks draws to a close and we will add in some more strength training for the next block. I will keep the bodyweight workouts for those of you that do not have access to a gym or weights but will be adding in some weighted movements.


You can do both strength workouts and still swim, bike and run, However, you must still take a day off to rest and recover. I will rotate the swim, bike and run workouts every week to make sure you don’t do too much. Remember not to make up missed workouts all in one day or skip your rest day.

Send me a tweet to let me know how your training is going! @ironmum