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Beginner's Training Schedule
This schedule is based on a 6 day/week training schedule, with Sundays off, but you can shift it any way you want.
Definitions & Descriptions:
Normal - Keep the heart rate down, enjoy the journey!
> SWIM - slow laps done in several different strokes to
keep different muscles working
> BIKE - A level incline at a relaxed pace
> RUN - Put in the iPod and go out for a nice jog. Look
around at the scenery, enjoy the mountain air.
> THRESHOLD - As close to your race pace as you can
muster. It will become easier as the weeks progress.
VO2 Max Workout - Push yourself as fast as you can to get your heart rate up and keep it up for 5-10 minutes, then rest. (This is meant to increase your speed. After several VO2 Max workouts, you will notice that it is easier to hold threshold pace.)
> SWIM - Do a front crawl sprint for two laps then rest
until your heart rate returns to resting. Repeat.
> BIKE - Hit the hills, the steep ones. Push to the top as
fast as you can, then turn around and coast down. By
the time you are back at the bottom, you should be
ready to go back up.
> RUN - Go to a flat field and do ladders until you can't
breathe. After resting for a while, do it again. Or find a
moderate incline and hit some hills!
< Sunday:
SWIM/BIKE/RUN - OFF
< Monday:
SWIM - Long and easy with technique work
BIKE - Swim/Bike transitions, include VO 2 Max
RUN - OFF
< Tuesday
SWIM - OFF
BIKE - OFF
RUN - VO 2 Max
< Wednesday
SWIM - Threshold
< Thursday
BIKE - Threshold, include Bike/Run transitions
RUN - Easy
< Friday
SWIM - Long, include a VO2 Max set
BIKE - Long and easy
< Saturday
RUN - Long, include some threshold work
Created at Wix.comby Mark Pederson4thstreet.blogspot.com
Created at Wix.com
by Mark Pederson
4thstreet.blogspot.com