A Training Plan for the Casual Triathlete

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

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About the Author

Gale Bernhardt

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. She's worked as a World Cup coach and delivered education training for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's easy-to-follow training plans. You can find some of her training plans on Active Trainer to help you succeed.

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. She's worked as a World Cup coach and delivered education training for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's easy-to-follow training plans. You can find some of her training plans on Active Trainer to help you succeed.

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