Run
Similar to the swim plan, you can jump into the workout list wherever your current fitness allows.
| Workout Number
| Run
|
| 1
| Run/Walk 20 min: Walk 10 min; then 5 x (Run 1 min, Walk 1 min)
|
| 2
| Run/Walk 20 min: Walk 6 min; then 7 x (Run 1 min, Walk 1 min)
|
| 3
| Run/Walk 30 min: Walk 10 min; then 10 x (Run 1 min, Walk 1 min)
|
| 4
| Run/Walk 20 min: 5 x (Walk 2 min, Run 2 min)
|
| 5
| Run/Walk 21 min: 7 x (Walk 1 min, Run 2 min)
|
| 6
| Run/Walk 30 min: 6 x (Walk 2 min, Run 3 min)
|
| 7
| Run/Walk 20 min: 4 x (Walk 1 min, Run 4 min)
|
| 8
| Run/Walk 20 min: Walk 2 min; then 3 x (Walk 1 min, Run 5 min)
|
| 9
| Run/Walk 30 min: Walk 9 min; then 3 x (Walk 1 min, Run 6 min)
|
| 10
| Run/Walk 20 min: 2 x (Walk 2 min, Run 8 min)
|
| 11
| Run/Walk 20 min: 2 x (Walk 1 min, Run 9 min)
|
| 12
| Run/Walk 30 min: 3 x (Walk 2 min, Run 8 min)
|
| 13
| Run/Walk 20 min: 5 min walk, then 15 min run
|
| 14
| Run 20 min steady (optional: walk 30 sec at each 5-minute mark)
|
| 15
| Run 30 min steady (optional: 3 x (Walk 1 min, Run 9 min)
|
* This chart modified with permission from Triathlon Training Basics by VeloPress
More: How to Test Your 5K Run Speed
Ready for Action
Once you've built the fitness to swim 500, ride some 60 minutes and run 20 to 30 minutes it's possible to complete a sprint triathlon. This type of endurance is quite minimal.
Rather than choosing minimal fitness for race completion, you can use this preparation training as a springboard to further bolster your endurance and perhaps gain some speed. More fitness will certainly make the event more enjoyable.
You might be pleasantly surprised that training for a triathlon may improve your performance in your other primary sports. That's a nice bonus.
More: How Snowshoeing Can Make You a Better Triathlete
Search for your first triathlon.
