One of the most important training elements of a triathlon plan is the brick, or bike-to-run workout. The transition from cycling to running can be very jarring—and as any triathlete will tell you, incredibly uncomfortable. To account for this, we introduce brick workouts early in the training plan.
Through these series of stresses (volume, intensity and recovery), you'll slowly inch your way up to race distances and have trained your body to not only recognize the discomfort, but also better manage it.
| 12 WEEK CLASSIC DISTANCE BEGINNER TRIATHLON TRAINING PROGRAM | |||||
| Start with three workouts each week (1 per discipline) | |||||
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| Brick = Bike / Run Combination |
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| Open Water Swims can be done before BRick workout or as 5th Day |
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| *Consider the MESP Practice Swims |
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| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 |
| WEEK 1 | SWIM 600yds | BIKE | RUN |
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| WEEK 2 | SWIM 700yds | BIKE | RUN |
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| WEEK 3 | SWIM 800yds | BIKE | RUN |
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| WEEK 4 | SWIM 1000yds | BIKE | RUN | BRick |
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| WEEK 5 | SWIM 800yds | BIKE Recovery Day | RUN | BRick |
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| WEEK 6 | SWIM 1000yds | BIKE | RUN | BRick |
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| WEEK 7 | SWIM 1200yds | BIKE | RUN | BRick |
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| WEEK 8 | SWIM 1500yds | BIKE | RUN | BRick | Open Water Swim* |
| WEEK 9 | SWIM 800yds | BIKE | RUN |
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| WEEK 10 | SWIM 1500yds | BIKE | RUN | BRick | Open Water Swim* |
| WEEK 11 | SWIM 1600yds | BIKE | RUN | BRick | Open Water Swim* |
| WEEK 12 | SWIM 800yds | BIKE | RUN 2 miles | RACE DAY! |
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Jason Schneider is an Equinox Trainer, 4x IRONMAN and founder and head coach for TriTrain Endurance Coaching.
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