Week 10

This week will be quite similar to last week -- we are gradually adding more speed work into the progression, while maintaining your base. You should feel good about last week’s sessions and ready to add just a tad more intensity.

Monday: OFF

Tuesday: Swim 35 minutes

200m warm-up (as 50m freestyle, 50m backstroke, 50m kick, 50m freestyle)
6 x 50m kick freestyle with flippers (25m easy kick, 25m very hard kick, with 15 seconds rest after each 50)
4 x 25m freestyle (breathing every fifth stroke, with 10 seconds rest)
6 x 25m freestyle with flippers (as 2 at medium effort, 1 hard effort, with 15 seconds rest after each 25)
200m easy cool-down, choice of strokes
Total: 1050m

Wednesday: Run/walk 25 minutes

5-minute warm-up walking
10 minutes (as 45 seconds jog, 15 seconds faster than jog pace, 30 seconds jog, 1-minute walk)
5 x (20 seconds stride, 40 seconds jog, 1-minute walk)
5-minute cool-down walk

On the strides, pick up your leg turnover and incrementally build to maximum speed, focusing on good technique.

Thursday: Bike 40 minutes

10-minute warm-up spin
3 x (30 seconds left leg spinning, 15 seconds both, 30 seconds right, 45 seconds both)
2-minute recovery spin
3 x (30 seconds @ 90 rpm; 30 seconds @ 100 rpm; 30 seconds @ 110 rpm; 30 seconds @ 120-plus rpm; 2-minute recovery spin)
10 minute cool-down spin

If you do not have an odometer on your bike to show you your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.

Friday: Swim 30 minutes

300m warm-up (as 100 fr,100 kick,100 choice)
4 x 50m freestyle (DPS -- count your strokes and try to achieve minimal stroke count possible, with 20 seconds rest after each 50)
4 x 100m (as 50m freestyle easy/50m medium effort, with 25 seconds rest after each 100)
100m cool-down, choice strokes
Total: 1000m

Note Distance per stroke: work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.

”At effort” means as fast as you can maintain throughout the given distance.

Saturday: Run/walk 40 minutes

5-minute warm-up walking
3 x (4-minute jog, 2-minute walk)
2 x (30 seconds jog, 15 seconds stride, 2:15-minute recovery walk)
10-minute cool-down walk

Sunday: Bike 50 minutes

10-minute warm-up spin
4 x (30 seconds left leg, 15 seconds both, 30 seconds right leg, 1:15 seconds both)
3-minute recovery spin
2 x (30 seconds @ 90 rpm; 30 seconds @ 100 rpm; 30 seconds @ 110 rpm; 30 seconds @ 120-plus rpm; 2-minute recovery spin)
4 x (20 seconds standing, 1:40-minute recovery spin)
15-minute cool-down spin

TOTAL TRAINING TIME: 3 hours, 40 minutes
As you can see, the mileage has decreased a small amount since last week, but I have added some increased heart-rate work while including recovery sets elsewhere. It is very important to stay focused, rest up and eat properly.

Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider consulting a coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded development.

Week 13

This is the first week of the fourth and final block of training. Throughout this final four-week period, we will be increasing the overall mileage and time, while maintaining the intensity, particularly in the first couple of weeks.

As with the previous four-week block, you will be documenting your training intensities during key sessions, and I would like you to calculate approximate training zones. Check your heart rate in each discipline while working at different intensities, and use this information to determine your heart rate at 70 percent, 85 percent and MAP (maximum aerobic power, or simply your highest documented heart rate). For example, if you’ve found your maximum heart rate in the pool to be 175 beats per minute, and you are trying to calculate your 70-percent training zone, grab a calculator and type in “175 x 0.70,”’ which will give you around 123 beats per minute at a 70-percent effort.

Monday: OFF

Tuesday: Swim 30 minutes

100m warm-up choice
6 x 25m kick freestyle (25m easy kick, 25m very hard kick, with 10 seconds rest after each 25)
8 x 25m freestyle (as 1 easy, 1 at 70% of MAP, 1 at 85%, 1 at effort, with 15 seconds rest)
3 x 150m freestyle (as 50 easy, 50 at effort, 50 double arm backstroke, with 30 seconds rest)
200m easy cool-down, choice of stroke
Total: 1200m

Wednesday: Run/walk 30 minutes

5-minute warm-up walking
1 x (15 seconds stride, 45 seconds jog, 1-minute walk)
4 x (2-minute jog, 30 seconds at 85% MAP, 2-minute walk)
5-minute cool-down walk

On the strides, pick up your leg turnover and incrementally build to maximum speed, focusing on good technique.

Thursday: Bike 50 minutes

10-minute warm-up spin
2 x (45 seconds left leg spin, 15 seconds both, 45 seconds right, 45 seconds both)
2-minute recovery spin
1 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM – check heart rate – 2-minute recovery spin)
3 x (2 minute at 70% MAP, 1 minute at 85%, 3 minutes recovery)
10-minute cool-down spin

If you do not have a bike computer that displays your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.

Friday: Swim 20 minutes

200m warm up (as 50m freestyle,100m kick,50m choice)
6 x 25m freestyle with fins (25m easy swim, 25m blast with 15 seconds rest after each 25)
3 x 100m (as 50m freestyle DPS/50m backstroke, with 30 seconds rest)
100m cool-down, choice stroke
Total: 750m

Saturday: Run/walk 50 minutes

8- to 10-minute warm-up walking
4 x (45 seconds jog at 75% MAP, 15 seconds stride, 2-minute recovery walk)
4 x (2-minute jog at 75% MAP, 1 minute at 85% MAP, 3-minute walk)
5-minute cool-down walk

Sunday: Bike 55 minutes

10-minute warm-up spin
1 x (30 seconds left leg, 15 seconds both, 30 seconds right leg, 1:15-minute both)
2-minute recovery spin
5 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM -- should be reaching MAP, 3:30-minute recovery spin)

TOTAL TRAINING TIME: 3 hours, 55 minutes
Again, the mileage has stayed around the same as last week, but we have added in a longer run and ride while decreasing a swim for recovery purposes. I have also added some heart-rate-zone-specific training for you to get comfortable with the concept and to help you understand yourself a bit better. Again, it is very important to keep focused, rest up and eat properly.

Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider consulting a coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded development.

Week 12

Monday: OFF

Tuesday: Swim 25 minutes

200m warm-up (as 50m freestyle, 50m backstroke, 50m breaststroke,50m freestyle)
4 x 25m kick freestyle (25m easy kick, 25m very hard kick, with 15 seconds rest after each 25)
8 x 25m freestyle (25m freestyle at effort -- then check heart rate -- 25m breaststroke or backstroke, with 15 seconds rest after each 25)
4 x 50m freestyle with flippers (as 25m medium, 25 at effort -- then check heart rate -- with 25 seconds rest after each 50)
200m easy cool-down, choice of stroke
Total: 900m

Wednesday: Run/walk 30 minutes

5-minute warm-up walking
2 x (20 seconds stride, 40 seconds jog, 2-minute walk)
3 x (1-minute jog, 30 seconds at effort -- then check heart rate -- 3-minute walk)
5-minute cool-down walk

On the strides, pick up your leg turnover and incrementally build to maximum speed, focusing on good technique.

Thursday: Bike 45 minutes

10-minute warm-up spin
1 x (30 seconds left leg spinning, 15 seconds both, 30 seconds right, 45 seconds both)
2-minute recovery spin
1 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM -- then check heart rate – 2-minute recovery spin)
4 x (1 minute at effort -- then check heart rate -- 3 minutes recovery spin) 10-minute cool-down spin

If you do not have a bike computer that displays your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.

Friday: Swim 35 minutes

200m warm up (as 50m freestyle, 100m kick, 50m choice)
2 x 75m freestyle with fins (as 50m DPS, 25m at effort, with 30 seconds recovery after each 75)
5 x 100m (as 50m freestyle easy, 50m medium effort, with 45 seconds rest after each 100)
100m cool-down, choice stroke
Total: 1050m

DPS/Distance per stroke: Work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.

”At effort” means as fast as you can maintain throughout the given distance.

Saturday: Run/walk 40 minutes

5-minute warm-up walking
2 x (45 seconds jog, 15 seconds stride, 2-minute recovery walk)
4 x (2-minute jog, 1 minute at effort -- then check heart rate – 3-minute walk) 5-minute cool-down walk

Sunday: Bike 50 minutes

10-minute warm-up spin
3 x (30 seconds left leg, 15 seconds both, 30 seconds right leg -- then check heart rate – 1:15 minute both)
2-minute recovery spin
2 x (45 seconds @ 90 RPM, 45 seconds @ 100 RPM, 45 seconds @ 110 RPM, 45 seconds @ 120-plus RPM -- then check heart rate – 4-minute recovery spin)
2 x (30 seconds standing -- then check heart rate – 3-minute recovery spin)
10-minute cool-down spin

TOTAL TRAINING TIME: 3 hours, 55 minutes
Again, the mileage has stayed around the same as last week, but I have added some increased heart-rate work.

Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider consulting a coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded development

Week 11

This week will be quite similar to last week -- we are gradually adding more speed work into the progression, while maintaining your base. This week you will be documenting your training intensities during key sessions. The best way to measure your training intensity is to monitor your heart rate. You can do this by counting your pulse rate for six seconds immediately after a set -- then multiply this number by 10 to get your beats per minute. Alternatively, you can purchase an inexpensive heart-rate monitor to improve the ease and accuracy of your heart-rate-based sets.

Monday: OFF

Tuesday: Swim 25 minutes

· 200m warm-up (as 50m free, 50m back, 50m kick, 50m free)
· 8 x 25m freestyle kick with flippers (as 25m easy kick, 25m very hard kick, with 15 seconds rest after each 25)
· 6 x 50m freestyle (25 freestyle at effort, 25 double-arm backstroke, with 15 seconds rest after each 50)
· 200m easy cool-down, choice of stroke
· Total: 900m

Wednesday: Run/walk 30 minutes

· 5-minute warm-up walking
· 4 x (20 seconds stride, 40 seconds jog, 2-minute walk)
· 10 minutes (as 45 seconds jog, 15 seconds at effort – check heart rate after each 15-second effort – 2-minute walk)
· 5-minute cool-down walk

”At effort” means as fast as you can maintain throughout the given distance.

Thursday: Bike 45 minutes

· 10-minute warm-up spin
· 2 x (45 seconds left leg spinning, 15 seconds both, 45 seconds right, 45 seconds both)
· 2-minute recovery spin
· 3 x (30 seconds at 90 rpm, 30 seconds at 100 rpm, 30 seconds at 110 rpm, 30 seconds at 120-plus rpm – then check heart rate. Take a 2-minute recovery after each set)
· 2 x (30 seconds at effort, 90-second recovery)
· 10-minute cool-down spin

If you do not have a bike computer that displays your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.

Friday: Swim 35 minutes

· 200m warm-up (as 100m free, 50m kick,50m choice)
· 4 x 75m freestyle (DPS with 45 seconds recovery after each 75)
· 3 x 150m (as 50m freestyle easy, 50m medium effort, 50m backstroke, with 45 seconds rest)
· 100m cool-down, choice stroke
· Total: 1150m

DPS/Distance per stroke: Work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.

”At effort” means as fast as you can maintain throughout the given distance.

Saturday: Run/walk 40 minutes

· 5-minute warm-up walking
· 3 x (45 seconds jog, 15 seconds stride). Then check your heart rate. Take a 2-minute recovery walk after each set
· 4 x (3-minute jog). Then check your heart rate. Take a 2-minute recovery walk after each set
· 5 minute cool-down walk

Sunday: Bike 50 minutes

10-minute warm-up spin
4 x (30 seconds left leg, 15 seconds both, 30 seconds right leg, 75 seconds both)
3-minute recovery spin
2 x (30 seconds at 90 rpm, 30 seconds at 100 rpm, 30 seconds at 110 rpm, 30 seconds at 120-plus rpm) Take a 2-minute recovery spin after each set
2 x (30 seconds standing). Then check your heart rate. Take a 2:30-minute recovery spin after each set
15-minute cool-down spin

TOTAL TRAINING TIME: 3 hours, 45 minutes
The mileage has stayed about the same as it was last week, but I have added some increased heart-rate work on some days. Again, it is very important to keep focused, rest up and eat properly.

Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider consulting a coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded developmen

Week 9

ou are on the first week of the third four-week block, and this week we will be incorporating some speed work while maintaining your base. You should be used to the workload and ready to start getting your heart rate up.

Monday: OFF

Tuesday: Swim 35 minutes

100m warm-up, choice stroke
4 x 75m kick freestyle with flippers (50m easy kick, 25m very hard kick, with 15 seconds rest after each 75)
8 x 25m freestyle (as breath 5, with 10 seconds rest after each 25)
6 x 25m freestyle with flippers (as blast first 15m, easy to the end, with 10 seconds rest after each 25)
200m easy cool-down, choice of stroke
Total: 1000m

Wednesday: Run/walk 30 minutes

5-minute warm-up run/walking
15 minutes (as 30 seconds jog, 30 seconds faster than jog pace, 30 seconds jog, 1-minute recovery walk)
5 x (10 seconds stride, 50 seconds walk)
5-minute cool-down walk

Stride is to pick up your leg speed and stride and get up to maximum speed, focus on good technique

Thursday: Bike 45 minutes

15-minute warm-up spin
4 x (20 seconds left leg spinning, 40 seconds both, 20 seconds right, 40 seconds both)
2-minute recovery spin
5 x (45 seconds hard gear @ 50-60 cadence, 75 seconds recovery spin)
10 minute cool-down spin

If you do not have a computer on your bike that displays cadence, then, every few minutes, count how many times one leg rotates in 15 seconds and multiply this by four to calculate your cadence.

Friday: Swim 30 minutes

200m warm-up choice
8 x 25m freestyle (DPS: count your strokes and try to minimize the number you take each length while swimming efficiently. Take 10 seconds rest after each 25)
4 x 150m (as 100m freestyle easy/50m at effort, with 20 seconds rest)
6 x 25m freestyle (as 10m easy, blast to end, with 10 seconds rest)
100m cool-down, choice stroke
Total: 1250m

”At effort” means as fast as you can maintain throughout the given distance.

Distance per stroke: work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.

Saturday: Run/walk 40 minutes

5-minute warm-up walking
2 x (4-minute jog, 1-minute walk)
4 x (15 seconds jog, 45 seconds faster than jog pace,10 seconds strides. Take a 2:50-minute recovery walk after the 70-second work interval)
10-minute cool-down walk

Sunday: Bike 60 minutes

15-minute warm-up spin
3 x (45 seconds left leg, 15 seconds both, 45 seconds right leg, 1:15 both)
2-minute recovery spin
2 x (45 seconds standing, 2:15-minute recovery spin)
3 x (30 seconds at 90 rpm,30 seconds at 100 rpm, 30 seconds at 110 rpm, 30 seconds at 120+ rpm, 2-minute recovery spin)
15-minute cool-down spin

TOTAL TRAINING TIME: 4 hours
As you can see, the mileage is the same as last week, but I have added some increased heart-rate work. Again, it is very important to keep focused, rest up and eat properly. I have added some flippers to help with leg strength and ankle flexibility in the pool. If your local pool doesn’t have the equipment, consider investing in some.

Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider consulting a coach to add some personal touches to reflect your own individual strengths, needs and overall development

Week 8

You are on the last week of the second four-week block, and the training remains focused on your base and endurance phase. This week, you should be rested and ready to up the mileage after last week’s active-recovery phase.

Monday: OFF

Tuesday: Swim 30 minutes

200m warm-up, choice stroke
4 x 50m kick freestyle (as 25m easy, 25m big kick, with 15 seconds rest after each 50)
5 x 75m freestyle (as 25m breathing every third stroke, 25m breathing every fifth stroke 5, 25m breathing every third stroke, with 30 seconds rest after each 75)
6 x 25m freestyle (blast first 15m, easy to the end, with 20 seconds rest after each 25)
100 easy cool-down, choice of stroke Total: 1000m

Wednesday: Run/walk 30 minutes

5 minute warm-up walking
3 x (30 seconds jog, 30 seconds faster than jog pace, 2-minute recovery walk)
3 x (3-minute jog, 1-minute walk)
5-minute cool-down walk

Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.

Thursday: Bike 40 minutes

15-minute warm-up spin
4 x (30 seconds left leg spinning, 30 seconds both, 30 seconds right, 30 seconds both)
3-minute recovery
3 x (30 seconds fast-cadence spinning, 30 seconds recovery spin)
10-minute cool-down spin

Single-leg work: As the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.

Friday: Swim 30 minutes

200m warm up, choice
4 x 25m freestyle (DPS, with 15 seconds rest)
4 x 100m (as 75m freestyle/25m double-arm backstroke, with 30 seconds rest after each 100)
6 x 25m freestyle (15m blast, easy to end, with 15 seconds rest after each 25)
200m cool-down, choice stroke
Total: 1050m

Double-arm backstroke: Both arms pull and recover at the same time. This aids in loosening up and relaxing the shoulders.

Saturday: Run/walk 40 minutes

10-minute warm-up walking
2 x (3-minute jog, 2-minute walk)
2 x (30 seconds jog, 45 seconds faster than jog pace, 2:15-minute recovery walk)
10-minute cool-down walk

Sunday: Bike 60 minutes

15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds both, 30 seconds right leg, 30 seconds both)
3-minute recovery spin
6 x (45 seconds standing, 2:15-minute recovery spin)
10-minute cool-down spin

When standing: Make sure that you aren’t leaning on your handlebars. When you lean your weight onto your arms, you lose quite a bit of leg force. You should concentrate on driving your foot down the center of your pedal with one leg while pulling up with the other. As well, try not to rock your hips back and forth on the bike.

TOTAL TRAINING TIME: 4 hours
As you can see, you have brought up the mileage and maintained intensity. This week you will have clocked the most miles yet, so it is very important to keep focused, rest up and eat properly. Starting next week, I will be incorporating a bit of heart-rate work and adding in some flipper- and pull-buoy-work in the pool. If your local pool doesn’t have the equipment, look at investing in some. If not, simply do the sets without these training devices.

Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider consulting a coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded development.

Week 7

This second four-week block remains geared toward your base and endurance phase; however, the mileage is being raised slightly over the four weeks while the intensity remains low. But note that this seventh week includes a noticeable decrease in overall mileage and time. This week is what I call an active-recovery week. You are still training and touching on a few different energy systems while making sure your heart rate is getting up, but the mileage is backed off to give you a physical and mental break from the training load.

Monday: OFF

Tuesday: Swim 20 minutes

100m warm-up, choice stroke
4 x 25m freestyle (as 2 fast arms, 2 recovery swim, with 15 seconds rest after each 25)
3 x 100m (as 50m DPS/50 kick with a board, with 45 seconds rest after each 100)
100m easy cool-down, choice of stroke
Total: 700m

When working on kick, concentrate on loose feet, kicking from your core and kicking up with your feet, as well as down.

Wednesday: Run/walk 25 minutes

5-minute warm-up walking
1 x (3-minute jog, 1-minute walk)
3 x (1-minute jog, 45 seconds faster than jog pace, 2:15-minute recovery walk) 5-minute cool-down walk

Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.

Thursday: Bike 35 minutes

15-minute warm-up spin
3 x (15 seconds fast-cadence spinning, 45 seconds recovery spin)
2-minute recovery spin
2 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
10-minute cool-down spin

Single-leg work: As the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.

Friday: Swim 20 minutes

200m warm up choice
6 x 25 m freestyle (DPS, with 15 seconds rest after each 25)
6 x 50m kick freestyle (25m easy, 25m fast, with 20 seconds rest after each 50)
200m cool-down, choice stroke
Total: 700m

Distance per stroke: work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.

Saturday: Run/walk 30 minutes

5-minute warm-up walking
4 x (2-minute jog, 2-minute walk)
2 x (30 seconds jog, 30 seconds faster than jog pace, 2-minute recovery walk)
10-minute cool-down walk

Sunday: Bike 40 minutes

15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds both, 30 seconds right leg, 30 seconds both)
3-minute recovery spin
4 x (15 seconds standing, 45 seconds recovery spin)
10-minute cool-down spin

TOTAL TRAINING TIME: 2 hours 50 minutes
As you can see, you are still doing all of the workouts, but the mileage has been decreased. Keep in mind that although you may want to do more this week, resting is just as important as training hard. Take this time to relax, listen to your body and work on technique. Trust me, you will not lose any of the fitness that you have built up to now.

Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider consulting a coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded developmen

Week 6

Welcome to the sixth week of my training progression aimed toward the beginner triathlete wishing to complete a sprint-distance race in 2006. As the mileage and time is increasing slightly it is important to take a look at your nutrition -- make sure you are getting an adequate amount of proteins, fats and carbohydrates, along with minerals and vitamins. This will help your fitness levels, aid in recovery and provide you with enough energy stores to last through the gradually longer distances.

This second four-week block will still be geared toward your base and endurance phase; the mileage will be brought up slightly but the intensity will remain quite low.

Monday: OFF

Tuesday: Swim 30 minutes

200m warm-up, choice stroke
6 x 25m freestyle (as 2 fast arms/1 recovery, with 15 seconds rest after each 25)
2 x 150m (as 50m freestyle/50m backstroke/50m freestyle, with 45 seconds rest after each 150)
4 x 50m freestyle kick (as 25m fast, 25m easy, with 20 seconds rest after each 50)
200 easy cool-down, choice of stroke
Total: 1050m

When working on kick, concentrate on loose feet, kicking from your core and kicking up with your feet, as well as down.

Wednesday: Run/walk 30 minutes

5-minute warm-up walking
2 x (3-minute jog, 1- minute walk)
4 x (1-minute jog, 30 seconds faster than jog pace, 1-minute recovery walk)
5-minute cool-down walk

Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.

Thursday: Bike 40 minutes

15-minute warm-up spin
3 x (30 seconds fast-cadence spinning, 30 seconds recovery spin)
2-minute recovery spin
5 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
10-minute cool-down spin

Single-leg work: As the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.

Friday: Swim 30 minutes

10 m warm up choice
6 x 25m (as 1 freestyle, 1 backstroke, with 20 seconds rest after each 25)
8 x 25m (as 1 breath every 3 strokes/1 breath every 5 strokes, with 30 seconds rest after each 25)
6 x 50 kick freestyle (25m easy, 25m fast, with 20 seconds rest)
200m cool-down, choice stroke
Total: 1000m

Breathe 3 or 5: Only take a breath every third or fifth stroke. Remember that breath control is essential when it comes to swimming. Remember to release the air by blowing out at a steady pace -- don’t hold your breath until the last stroke; likewise, don’t breathe all of your air out on the first stroke.

Saturday: Run/walk 40 minutes

10-minute warm-up walking
2 x (3-minute jog, 2-minute walk)
3 x (15 seconds jog, 45 seconds faster than jog pace, 3-minute recovery walk)
10-minute cool-down walk

Sunday: Bike 60 minutes

15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds recovery spin, 30 seconds right leg, 30 seconds recovery spin)
3 minutes recovery spin
2 x (45 seconds standing, 75 seconds recovery spin)
3-minute recovery spin
4 x (30 seconds hard gear-low cadence, 90 seconds recovery spin)
15 minutes cool-down spin

TOTAL TRAINING TIME: 3 hours, 50 minutes
This sixth week is geared toward a tad more intensity and a definite increase in overall endurance. This is a great week to grab your training partner to help you get out the door. Next week we will be decreasing the length and mileage of the training sessions, while maintaining the same intensity.

Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider consulting a coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded development

Week 5

You have completed the first four-week block and are ready to boost the training mileage and intensity slightly. This second four-week block will still be geared toward your base and endurance phase; however, the mileage will be brought up slightly. Nonetheless, the intensity will remain quite low.

Monday: OFF

Tuesday: Swim 30 minutes

100m warm-up, choice stroke
8 x 25m freestyle (as 1 fast arms, 1 recovery, with 15 seconds rest after each 25)
4 x 100m (as 50 backstroke/50 freestyle, with 45 seconds rest after each 100)
4 x 50m freestyle (working on DPS, with 20 seconds rest after each 50)
200 easy warm-down, choice of stroke
Total: 1100m

Distance per stroke: Work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.

Wednesday: Run/walk 30 minutes

10-minute warm-up walking
4 x (30 seconds jog, 30 seconds faster than jog pace, 1 minute recovery walk)
3 x (2-minute jog, 1-minute walk)
5-minute cool-down walk

Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.

Thursday: Bike 35 minutes

10-minute warm-up spin
4 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
2-minute recovery spin
4 x (30 seconds fast-cadence spinning, 30 seconds recovery)
10-minute warm-down spin

Single-leg spinning: this will help your overall foot rotation as you are able to isolate each leg. Concentrate on pulling up with one leg while pushing down with the opposite leg.

Fast cadence: little to no tension and just maintain proper form and foot rotation while trying to bring your pedal rate as high as you can.

Friday: Swim 25 minutes

100m warm-up choice
10 x 25m (as 1 freestyle, 1 backstroke, with 20 seconds rest after each 25)
6 x 50m (breathe every 3rd stroke, with 30 seconds rest after each 50)
3 x 50m kick freestyle (as 25m easy, 25m fast, with 20 seconds rest after each 50)
200m cool-down, choice stroke Total: 1000m

Breathe every 3rd stroke: only take a breath every third stroke

Saturday: Run/walk 35 minutes

10-minute warm-up walking
3 x (2:30-minute jog, 1:30-minute walk)
2 x (30 seconds jog, 30 seconds faster than jog pace, 2 minutes recovery walk)
5-minute cool-down walk

Sunday: Bike 55 minutes

15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds recovery spin, 30 seconds right leg, 30 seconds recovery spin)
5 x (30 seconds standing, 90 seconds recovery spin)
2-minute recovery spin
4 x (30 seconds hard gear with low cadence, 90 seconds recovery)
10 minutes cool-down spin

TOTAL TRAINING TIME: 3 hours, 30 minutes
This fifth week is geared toward less intensity and more overall endurance. Next week we will be keeping the session lengths the same but adding just a dash more intensity. The goal here is to not rush through anything, to take things in stride and listen to your body.

Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider hiring a coach to add some personal touches to reflect your own individual strengths and needs

Week 4

This first four-week block will be about getting more comfortable, while building endurance in all three disciplines.

Monday: OFF

Tuesday: Swim 25 minutes

200m warm-up, choice stroke
8 x 25m freestyle (as 1 fast arms, 1 recovery swim, with 20 seconds rest after each 25)
4 x 50m (as 25 backstroke/25 freestyle, with 20 seconds rest after each 50)
4 x 50m freestyle (working on DPS, with 25 seconds rest after each 50)
6 x 25 freestyle kick with board (as 1 fast feet, 1 recovery swim, with 20 seconds rest after each 25)
100 easy cool-down, choice of stroke
Total: 1050m

Distance per stroke: Work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.

Wednesday: Run/walk 25 minutes

5-minute warm-up walking
2 x (2-minute jog, 1-minute walk)
4 x (30 seconds jog, 30 seconds slightly faster than jog pace, 2-minute recovery walk)
5-minute cool-down walk

Thursday: Bike 35 minutes

10-minute warm-up spin
4 x (20 seconds left leg spinning, 40 seconds both legs, 20 seconds right leg only, 40 seconds both legs)
2-minute recovery spin
4 x (20 seconds hard gear/tension, 40 seconds recovery spin)
10-minute cool-down spin

Single-leg spinning: this will help your overall foot rotation as you are able to isolate each leg. Concentrate on pulling up with one leg while pushing down with the opposite leg.

Friday: Swim 25 minutes

100m warm up choice
10 x 25m freestyle drill (as 1 glide to 3, 1 fingertip drag, with 20 seconds rest after each 25)
6 x 50m (distance per stroke, with 30 seconds rest after each 50)
6 x 25m kick freestyle (as 1 easy, 1 fast, with 15 seconds rest after each 25)
200m cool-down, choice stroke
Total: 1000m

Glide to 3: At the end of each freestyle stroke you will pause for a count of three seconds. This ensures body rotation, as you will have to balance and use your legs to help move you through the water. On the fingertip-drag drill, slow your freestyle stroke down a bit and concentrate on dragging your fingertips across the top of the water during the recovery phase of the stroke (when your arm is above the water). This focuses on maintaining a relaxed arm and a high elbow.

Saturday: Run/walk 30 minutes

10-minute warm-up walking
3 x (2-minute jog, 1-minute walk)
3 x (15 seconds jog, 45 seconds slightly faster than jog pace, 1-minute recovery walk)
5-minute cool-down walk

Sunday: Bike 50 minutes

15-minute warm-up spin
5 x (20 seconds left leg, 40 seconds recovery spin, 20 seconds right leg, 40 seconds recovery spin)
4 x (30 seconds standing, 90 seconds recovery spin)
5 x (15 seconds fast spinning, 45 seconds recovery spin)
10 minutes cool-down spin

TOTAL TRAINING TIME: 3hrs 10min
This fourth week is geared toward a little more intensity and slightly longer training times. This will help maintain your overall base and get different muscle fibers fired up and ready for the next four-week training block.

This current cycle on triathletemag.com is designed for the sheer beginner. So if you truly feel you need to back things off, do so. However, if you feel you would like to add a few minutes to the end of a workout, proceed with caution and always remember to listen to your body. If you are fairly serious about your goals, or have many unanswered questions or concerns, consider consulting a coach to add a few personal touches to reflect your individual strengths and needs