Sprint Triathlon
Weeks 8 & 9
The Preamble
Way to go! You're Halfway!
Take a few minutes to watch this quick video from me about what to expect in the second half of your training program.
Reminder!
Your pace is personal and the only concern is to ensure you are staying comfortable – otherwise the sessions will become too much.
You should always be at a comfortable talking pace in all discipline – i.e. you should be able to carry on a conversation, 2 or 3 sentences at a time without losing your breath. Zone 1-2. Zone 3 in only small parts of your workouts – perhaps as your fitness increases and you push yourself a little bit as you feel… and likely only this will happen in the upcoming final weeks of the program… only when you feel ready to push yourself and are fully adjusted to your routines and workouts.
As Always: Resist the temptation to do more, even when you are feeling great – you won’t increase fitness… only your risk of injury.
Your Run is the toughest discipline on your body - Technique Reminder! Run times are increasing! That means impact is increasing! You are ready for this but be sure to keep your run feeling more like a “shuffle”. Picture yourself like a boxer, or imagine yourself doing the “cha-cha” – quick little steps alongside a short arm swing with almost no knee lift. Landing should be mid-foot, with a soft knee and as little impact as possible.
Eventually the run portions mesh with the walk portions so that your body and mind hardly know the difference.
Use those arms to keep your rhythm and finish knowing you always could have done more.
Your Weekly
Workout Schedule
Day off or Swim Training
Total time: 15 minutes
Workout:
Start by swimming as far as you can without stopping – try for 400m (16 lengths of a 25m pool), Zone 1 or 2
Rest for 1 minute
For the remainder of the 15 min workout, swim one length, rest 30 secs, and repeat.
Focus on good form!
Run Training
Week 8
Total time: 34 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 5 minutes.
Walk 1 minute.
Do this 4 times.
Cool-down:
Walk slow and easy for 5 minutes.
Week 9
Total time: 31 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 6 minutes.
Walk 1 minute.
Do this 3 times.
Cool-down:
Walk slow and easy for 5 minutes.
Bike Training
Total time: 20 minutes
Workout:
Keep the effort in Zone 1 and Zone 2, easy
Concentrate on pedaling cadence while in Zone 2 – the goal is 90 RPM
Count every time your right foot goes down for one minute
If less than 90 RPM, switch to an easier gear (larger ring in the back)
Cool down for 5 minutes in zone 1
Run Training
Week 8
Total time: 34 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 3 minutes.
Walk 1 minute.
Do this 6 times.
Cool-down:
Walk slow and easy for 5 minutes.
Week 9
Total time: 30 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 4 minutes.
Walk 1 minute.
Do this 4 times.
Cool-down:
Walk slow and easy for 5 minutes.
Swim Training
Total time: 15 minutes
Workout:
Start by swimming as far as you can without stopping – try for 400m (16 lengths of a 25m pool), Zone 1 or 2
Rest for 1 minute
For the remainder of the 15 min workout, swim one length, rest 30 secs, and repeat.
Focus on good form!
Optional Bike Training
Total time: 20 minutes
Work-out:
Keep the effort in Zone 1 and Zone 2, easy
Concentrate on pedaling cadence while in Zone 2 – the goal is 90 RPM
Count every time your right foot goes down for one minute
If less than 90 RPM, switch to an easier gear (larger ring in the back)
Cool down for 5 minutes in zone 1
Bike Training
Total time: 40 minutes
Workout:
40 minute ride in Zones 1 and 2.
Your cadence should be comfortably high.
Run Training
Week 8
Total time: 34 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 5 minutes.
Walk 1 minute.
Do this 4 times.
Cool-down:
Walk slow and easy for 5 minutes.
Week 9
Total time: 35 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 4 minutes.
Walk 1 minute.
Do this 5 times.
Cool-down:
Walk slow and easy for 5 minutes.
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When you've completed all this week's sessions, you’re ready for Week 10. Nice work!
Coach Lynn
