8 Weeks To Your First Triathlon: Weeks 5 & 6

I have some sad news to announce first off, Iron Girl has cancelled their Portland Triathlon (I don't have any more information than that, I'm sorry). That's the triathlon that this plan was written for, though it will work for any sprint triathlon that you might feel like training for. If you're part of the group that was training for Iron Girl in Portland, I can recommend the Luna Bar All Women's Sprint Triathlon on July 30 instead. I  have coached women in years past who have done that race and they have had a positive experience. It's a course that I have done many times, it's very flat and scenic, with most of the run on trails through the park.

If you transfer over to another race, just re-start the training schedule 8 weeks out from the race, or alternatively, you can complete the training schedule at 8 weeks, then add on a few more weeks of training at the same or slightly longer durations as those found in the last few weeks of the plan. Just don't forget to follow the Taper (Week 8) so that you are rested and ready for your race.

I will be training for and competing in Iron Girl's Lake Tahoe Triathlon on September 18, and I will be giving away a race entry for that race as well as some goodies, so stay tuned if you are looking for an exciting fall triathlon!

Now on to the training plan!

WEEK 5

DAY 1: BIKE 10  Miles

DAY 2: 2 x (300 + 50 Breaststroke) + 2 x 100

10 Minute Warmup
300,  rest :60
50 breaststroke, rest :30
300,  rest :60
50 breaststroke, rest :30
2 x 100, rest :30
10 minute cool down.

DAY 3: RUN 2 x 1 Mile
Warm  up  with 10 minutes of running or run/walk, do joint rotations
Run: One mile (1600 meters or 4 laps at a track), time your mile with a watch, rest 90 seconds

Then run 1 mile at the same pace, rest 90 seconds

Cool down with 10 minutes of running/walking
 

DAY 4: SWIM  8 x 100
10 minute warm up
Swim 100 and time it with your watch or the pool clock
Swim 7 x 100, rest :60
10 minute cool down.





DAY 5: Mini BRICK Transition Practice

Set up a “transition area” at your house, garage, a track, or even in the back of your car or van, where you have your running gear handy. This needs to be someplace where you can secure your bike and you can keep coming back to. This is when you start dialing in your choices of gear: what shorts will you wear, what shirt? What goes on easy and feels comfortable?

Warm up  with 10 minutes of running or run/walk, do joint rotations, then:

Bike 3 miles
Transition to your running gear and lock up or stow your bike
Run 1 miles
Bike 3 miles
Run 1 mile
Bike 3 miles
Run 1 mile
Cool down with 10 minutes of running/walking


DAY 6 & 7: REST

WEEK 6

DAY 1: BIKE 11  Miles

DAY 2: SWIM 2 x 400
10 Minute warmup
Swim 400 (16 lengths of a 25 yard or meter pool),  rest 2 minutes
Swim 400, rest 2 minutes
10 minute cool down.
DAY 3: RUN 6 x 800 Meters
Warm  up  with 10 minutes of running or run/walk, do joint rotations
Run: Repeat 6 times:

800 Meters (2 laps around a track or ½ mile), rest :60

Cool down with 10 minutes of running/walking
 

DAY 4: Bike 12.5 Miles
This is it, the race distance. After today, you KNOW you can do the bike course!

DAY 5: SWIM  9 x 100
10 minute warm up
Swim 100 at your medium (distance) pace and time it with your watch or the pool clock
Swim 8 x 100, rest :60
10 minute cool down.


DAY 6: Run 3 x 1 mile
Warm up  with 10 minutes of running or run/walk, do joint rotations
Run 1 mile, rest :60
Run 1 mile, rest :60
Run 1 mile, rest :60
Cool down with 10 minutes of running/walking


DAY  7: REST