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