Triathlon Workout: Cycle 1 (Sprint Distance) – Week 11, Day 7

Completing your first triathlon takes strength, speed, endurance, and flexibility. These whole-body workouts will help you achieve them all and prepare for a sprint distance event.

Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.

A great goal for a new triathlete is the sprint-distance event. If that’s your goal, then this comprehensive program is for you. This program is designed for the individual who has a busy life with a full-time job, a family, or other responsibilities. Just follow the workouts on a daily basis to get you to the starting line, fit, confident, and ready to have a successful and fun experience.

Requirements: You should be able to swim two lengths of the pool (50 yards), bike at least thirty minutes, and run or run/walk thirty minutes. The schedule consists of two to three workouts per week in each sport, as well as one to two days of strength training and core work. The maximum volume is around 5.5 hours and some of the easier weeks are around three hours.

With that in mind, completing this easy-to-follow training plan to your first sprint triathlon requires three simple things: passion, commitment, and consistency. Be healthy, train smart, and have fun!

Week 11, Day 7

Workout Description: 1:00:00 run with surges

Purpose: To build your aerobic base, build your endurance, and to experience a different workload for muscular adaptation.

Steady zone 2 run, but surge to upper zone 3 for 3 minutes every 20 minutes. Finish with a 3-minute surge.

This workout trains your body how to respond when you ask it to while building your endurance. Again, good form is key to all fast and economical running.

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