12 week duathlon training plan pdf

Life time tri sprint triathlon training program for novice triathletes developed by. Welcome to the life time tri 12 week sprint training program for newbies. In fact, most people who find this site have either followed a link recommending my free first time finishers guide and 12 week training plan, or theyve been searching around the internet for training information. Every training plan is built specifically to use within the trainingpeaks desktop apps, ios app, and android app.

The day after an ironman race, hundreds sometimes thousands of athletes line up or go online to register for the next years race. Cycling at its best cycling whirl quick tuneup for spring bicycle riding are you planning a century ride or have an upcoming race this cycling season. As you near the conclusion of this phase, you will design your next phase. If you have time and energy to do more than what is assigned in this plan, then you will be extra well prepared for the race. That may sound daunting, but youll find that following this training program will steadily build you up to a point where a 2hour run can be done comfortably, and youll be ready to achieve a new personal record. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. Welcome to the life time tri 12week sprint training program for newbies. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. Print duathlon training plan, 10k run40k bike5k run, 12 week. Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level. Duathlon training plan the5krunner triathlon, duathlon. I just finished the advanced 12 week duathlon plan and ended with 3rd overall, 1st in age group and a pb on my bike. In typical sprint races, you take an hour, maybe an hour and 30 minutes, to really push it through a 750meter swim, a 12 to 15mile bike, and a 5k run. You should also be comfortable riding your bicycle on streets.

This training plan should be supplemented with good rest and good nutrition to support the plan. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 12 week super simple sprint triathlon training plan triathlete you will enjoy progressing through each phase as you gain fitness and speed throughout each fourweek cycle. Along with event specific plans, you can find plans that will support you with every aspect of training. These new pdf charts can help you pace your next marathon to perfection.

Free duathlon training plan 5k 10k triathlon sprint olympic. The plan includes 6 workouts per week 2 swims, 2 bike workouts, and 2 runs. When doing bike intervals on the road make sure you find a suitable location and follow the highway code. This is a sample football strength training program to build size and bulk why is substantial muscle mass important to footballers. No matter what your fitness level is or how much you have been training you will be able to complete this program and finish the race with confidence. Whether youre a beginner or an advanced duathlete, i have a training plan to meet your needs. This program should be used for an athlete who is an experienced duathlete and their goal is to complete a. In this phase your training gets more racespecific with tempo workouts in cycling and running, longer workouts generally, and bikerun brick workouts and an optional sprint triathlon in week 12. The purpose of this plan is to prepare diligently for the predator st. Sprint duathlon workouts are typically 20 to 90 minutes in duration. Training training plans free 8week duathlon training plan. The last few weeks before race day it is especially important that you can shift, steer, and break. Find a free 12 week sprint triathlon training program here. The purpose of this plan is to complete a short course duathlon.

This plan will get you to the finish line feeling strong and having fun. If you do not have access to a gym then try to replicate the plan as best as you can with the facilities you have. A 12week triathlon training plan for beginners active. Have a look through the list, download and enjoy your training. You may want to take note and follow this 12week training program designed for e. Detailed training calendar 11 week sprint distance program beginner part 2. The training program is divided into 3 training phases. This 32 week marathon training schedule is for the beginner who wants to take their marathon training at slow, steady pace. Get the perfect duathlon training plan for your skill level. Sprint triathlon training free 12 week plan and training. Uk 5 phase two progressing specific endurance this phase builds on your base phase and introduces more race specific sessions where you are working at or above race intensity.

This program can also be used to lead you into the d3 12 week 10k40k5k distance duathlon plan. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. Coach troy jacobson, wellknown triathlon coach and head endurance sports coach of lifetime fitness, provides a detailed 12week duathlon training plan on his website. Here is a standard distance 12week duathlon training plan.

Training for ironman is a 12month process, not a 12week training plan. Its important to listen to your body and find a good balance between training, rest, work and play. Whether youre taking on a longdistance hike or an overseas adventure, theyll be on hand to help you smash your goals. This program assumes you have limited multisport experience and youre beginning your training straight off the couch.

This 12 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a sprint distance triathlon. Triathlon and duathlon training schedules our ten week training schedules will help kickstart the training you will need to complete your triathlon or duathlon challenge. As a coach since 2000, and with a national championship to my credit, ive crafted several different plans to get you to the finish line fast. If you need to cut down to 5 days of training, you can combine a swim day and a run day, and do one in the morning and one in the evening. Completing all the minimum workouts should have you well prepared to finish.

Its designed with novice and intermediate level athletes in mind and its geared around a. The workouts in this plan are designed to help you survive your first foray into the sport of duathlon. Snacking in sneakers thinking about doing a sprint triathlon. As we go along, we will create a sample plan for our. Just follow this 12week schedule with 56 workouts per week, building up to running for 2 hours straight. Life time tri sprint training program congratulations. The 4week training plan below is designed for anyone aiming to do a sprint duathlon 5km20km2. Heres top rg active coach and storm the castle organiser dermott hayes with his eightweek countdown 8week duathlon training plan perceived exertion chart follow the suggested perceived exertion pe rating for each session to peg your training efforts correctly. This 12 week training plan is designed to get an intermediate triathlete through a sprint distance triathlon in a good time. The objective of this training plan is to provide the experienced age group duathlete with a 10week structured and periodized plan to successfully prepare for a long course duathlon typically 10k run 150k bike 30k run.

If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. Dont try to push your hardest during training sessions. The final 5 weeks of this plan are the peak phase of training. If you are already working out several days per week with cardio exercise, you should choose this plan to prepare for your first duathlon. This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. Nov 10, 2015 12 week duathlon training program for beginners. It is a 10 week long programme which is reasonable preparation time for a duathlon if you are an active person, however it is only a guide. There is a plan for every distance, whether you are a novice or an experienced triathlete. This is a key stage that allows you to support the latter, higher intensity phases. Remember, this 12week program is meant to be fun and engaging for everyone, so get your friends, your mothers and your daughters to try these new workouts with you and watch as you get stronger and better every day.

This 8 week training plan is intended for individuals already exercising and wanting an introduction plan for a standarddistance duathlon 10km run40km bike5km run. How many workouts are in this 12week sprint triathlon training program. These new pdf charts can help you pace your next marathon to. The get round plan is for the novice duathlete, perhaps a runner, biker or fitness enthusiast having their first foray into multisport who, already in regular training, is able to commit to 56hrs per week four workouts. The plan is individualized, requiring you to fill out questions to design your own duathlon training program. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. A triathlon may seem overwhelming, but this plan will prepare you for an olympicdistance raceusually a 1. We will now analyze your answers to those questions. Beginner 12 week training program by paolina allan the.

Getting started take proper steps from day one no pun intended. Besides the sense of accomplishment youll feel, training will get you into the best shape of your life winwin. During purchase you will be asked to login or create a free account to start your training. Plan overview the training plan breaks down the 10week training schedule into the following periods note. Its a pleasure to have you join us in training for your triathlon. The purpose of this plan is to prepare diligently for a short course duathlon, or prepare to finish an powerman distance duathlon. This program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty. Duathlon training plan, 5k run30k bike5k run, 12 week. Week12 strength training interval swim easy run interval swim tempo run endurance bike endurance run. Sprint duathlon plan 12 weeks training plan trainingpeaks. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core. These 12week duathlon training plans are aimed at either getting round, or racing harder. Pl 4 phase one establishing base fitness this phase is to establish your base level endurance.