Triathlon Training Program - Intermediate I
In this Article:
Week 1 | Week 2
Week 3 | Week 4
Week 5 | Week 6
Week 7 | Week 8
Week 9 | Week 10
Week 11 | Week 12
This plan is for people who have competed in at least one triathlon and have maintained the training throughout. This plan also could work for those who did two of the three disciplines in another triathlon as part of a relay team and now want to complete a full sprint triathlon on their own.
Week One
Monday: Day off
Tuesday: Swim 400 yards (eight laps)
Wednesday: Run* 15 minutes; bike 30 minutes (separate daily workouts)
Thursday (pm): Walk 30 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 15 minutes (for a consecutive, 45-minute workout)
Sunday: Bike 40 minutes
Week Two
Monday: Day off
Tuesday: Swim 400 yards (eight laps)
Wednesday: Run 30 minutes; bike 30 minutes (separate daily workouts)
Thursday: Walk 30 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 30 minutes (consecutive workout)
Sunday: Bike 45 minutes
Week Three
Monday: Day off
Tuesday: Swim 300 yards (six laps)
Wednesday: Run 20 minutes; bike 20 minutes** (separate daily workouts)
Thursday: Walk 30 minutes
Friday: Day off
Saturday: Bike 20 minutes; run 20 minutes** (consecutive workout)
Sunday: Bike 45 minutes
Week Four
Monday: Day off
Tuesday: Swim 600 yards (12 laps)
Wednesday: Run 20 minutes; bike 30 minutes** (separate daily workouts)
Thursday: Walk 30 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 20 minutes** (consecutive workout)
Sunday: Bike 45 minutes**
Week Five
Monday: Day off
Tuesday: Swim 6x100 yards (six sets of two laps each with a rest between sets)
Wednesday: Run 30 minutes; bike 30 minutes (separate daily workouts)
Thursday: Walk 30 minutes
Friday: Day off
Saturday: Bike 25 minutes; run 25 minutes** (consecutive workout)
Sunday: Bike one hour**
Week Six
Monday: Day off
Tuesday: Swim 8x100 yards
Wednesday:Run 45 minutes; bike 30 minutes** (separate daily workouts)
Thursday: Walk 40 minutes
Friday: Day off
Saturday: Bike 25 minutes; run 30 minutes (consecutive workout)
Sunday: Bike one hour and 30 minutes
Week Seven
Monday: Day off
Tuesday: Swim 500 yards or 10 laps
Wednesday: Run 20 minutes; bike 45 minutes (separate daily workouts)
Thursday: Walk 30 minutes
Friday: Day off
Saturday: Bike 45 minutes; run 15 minutes (consecutive workout)
Sunday: Bike one hour and 30 minutes
Week Eight
Monday: Day off
Tuesday: Swim 800 yards (16 laps)
Wednesday: Run 25 minutes; bike 25 minutes** (separate daily workouts)
Thursday: Walk 30 minutes
Friday: Day off
Saturday: Bike 25 minutes; run 25 minutes** (consecutive workout)
Sunday: Bike one hour and 30 minutes**
Week Nine
Monday: Day off
Tuesday: Swim 700 yards (14 laps)
Wednesday: Run 30 minutes; bike 30 minutes** (separate daily workouts)
Thursday: Walk 40 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 30 minutes (consecutive workout)
Sunday: Bike two hours
Week Ten
Monday: Day off
Tuesday: Swim 700 yards (16 laps)
Wednesday: Run 30 minutes; bike 45 minutes (separate daily workouts)
Thursday: Walk 30 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 20 minutes** (consecutive workout)
Sunday: Bike two hours
Week Eleven
Monday: Day off
Tuesday: Swim 1,000 yards (20 laps)
Wednesday: Run 45 minutes; bike 50 minutes (separate daily workouts)
Thursday: Walk 40 minutes
Friday: Day off
Saturday: Bike 45 minutes; run 35 minutes (consecutive workout)
Sunday: Bike two hours
Week Twelve
Monday: Day off
Tuesday: Swim 500 yards (10 laps)
Wednesday: Run 30 minutes; bike 30 minutes** (separate daily workouts)
Thursday: Day off
Friday: Day off
Saturday: Bike 35 minutes (light); walk/run 15 minutes (consecutive workout)
Sunday: Race
*Run and Walk are used interchangeably
**Moderate to higher intensity
