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  • 12 Week Training

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    riley1215
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    This training schedule outlines a 12-week sprint triathlon training plan. It provides the weekly schedule for running, biking, swimming, and rest days. The workouts progress over time, with running distances, swimming lengths, and biking durations gradually increasing each week. Interval training is included for running on Thursdays to work on speed. The plan culminates in a practice triathlon event in Week 12 to help prepare for the actual sprint triathlon.

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    Microsoft Excel sprint triathlon training schedule oct. 16 event

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    This training schedule outlines a 12-week sprint triathlon training plan. It provides the weekly schedule for running, biking, swimming, and rest days. The workouts progress over time, with running distances, swimming lengths, and biking durations gradually increasing each week. Interval training is included for running on Thursdays to work on speed. The plan culminates in a practice triathlon event in Week 12 to help prepare for the actual sprint triathlon.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Scarica in formato XLSX, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    71 visualizzazioni1 pagina

    12 Week Training

    Caricato da

    riley1215
    This training schedule outlines a 12-week sprint triathlon training plan. It provides the weekly schedule for running, biking, swimming, and rest days. The workouts progress over time, with running distances, swimming lengths, and biking durations gradually increasing each week. Interval training is included for running on Thursdays to work on speed. The plan culminates in a practice triathlon event in Week 12 to help prepare for the actual sprint triathlon.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Scarica in formato XLSX, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    di 1

    Sprint Triathlon Training Schedule

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    Week 1 Run Distance Run Intervals* Swim Distance
    Jul. 19 20 Minutes Spin Swim 6x50's Spin Sprint 3, Jog 4 (x3) 15 Minutes rest
    Week 2 Run Distance Run Intervals** Swim 15
    Jul. 26 25 Minutes Spin Swim 6x50's Spin Sprint 1, Jog 1 (x10) Bike 25 rest
    Week 3 Run Distance Run Intervals** Swim Distance
    Aug. 2 25 Minues Spin Swim 4x100's Spin Sprint 3, Jog 4 (x3) 15 Minutes rest
    Run Distance
    Week 4 20 Minutes Run Intervals* Bike 30
    Aug. 9 Spin Swim 4x100's Spin Sprint 1, Jog 1 (x10) Run20 rest
    Month 2
    Week 5 Run Distance Run Intervals* Swim Distance
    Aug. 16 25 Minutes Spin Swim 5x100's Spin Sprint 3, Jog 4 (x4) 20 Minutes rest
    Week 6 Run Distance Run Intervals** Swim 15
    Aug. 23 30 Minutes Spin Swim 5x100's Spin Sprint 2, Jog 1 (x8) Bike 30 rest
    Week 7 Run Distance Run Intervals**
    Aug. 30 30 Minutes Spin Swim 3x 200's Spin Sprint 3, Jog 4 (x4) Swim 3x200's rest
    Week 8 Run Distance Spin Run Intervals* Bike 30
    Sep. 6 25 Minutes Run 5 min Swim 3x 200's Spin Sprint 2, Jog 1 (x8) Run 25 rest
    Month 3
    Week 9 Run Distance Spin Run Intervals*
    Sep. 13 30 Minutes Run 10 min Swim 2x 300's Spin Sprint 3, Jog 4 (x4) Swim 2x300's rest
    Week 10 Run Distance Spin Run Intervals** Swim 400 m
    Sep. 20 35 Minutes Run 10 min Swim 400 m Spin Sprint 2, Jog 1 (x8) Bike 35 min rest
    Week 11 Run Distance Spin Run Run Intervals**
    Sep. 27 35 Minutes Spin Swim 500 m 15 min Sprint 3, Jog 4 (x4) Swim 600m rest
    Week 12 Run Distance Run Intervals* Bike 35
    Oct. 4 30 Minutes Spin Swim 500 m Spin Sprint 2, Jog 1 (x8) Run 30 rest

    Event Wk Swim 15 Bike 35 Run Practice Event: Stroll Event-


    Oct. 11 Bike 20 Swim 400 m 20 Off through coarse Good Luck! celebrate!

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