Competing in a triathlon is not as crazy as you might think. Every year, thousands of women cross the finish line. Start with a "sprint" triathlon, which involves short distances: roughly a half-mile swim, a 12- to 15-mile bike and a 5K run. It's a great way to put all your training toward an amazing achievement you are likely to remember for the rest of your life. Follow our 12-week plan, which incorporates elements from the run, bike and swim workouts featured in the ALL YOU Health and Fitness Special Issue.
| WEEK | MON | TUES | WED | THURS | FRI | SAT | SUN |
| 1 | OFF |
SWIM: Follow Week 1 |
BIKE: 8 miles easy (light gear, pedal fast) |
RUN: 1.5-miles (easy pace) | SWIM: Follow Week 1 Thursday’s workout (500 yards) | BIKE: 8 miles |
RUN: 2 miles (easy pace) |
| 2 | OFF |
SWIM: Follow Week 2 |
BIKE: 8 miles easy (light gear, pedal fast) | RUN: 2-miles (easy pace) | SWIM: Follow Week 2 Thursday’s workout (600 yards) | BIKE: 10 miles | RUN: 2.5 miles (easy pace) |
| 3 | OFF |
SWIM: Follow Week 3 |
BIKE: 8 miles easy (light gear, pedal fast) | RUN: 2.5-miles (easy pace) | SWIM: Follow Week 3 Thursday’s workout (700 yards) | BIKE: 12 miles | RUN: 3 miles (easy pace) |
| 4 | OFF | SWIM: Follow Week 4 Tuesday’s workout (500 yards) |
BIKE: 8 miles easy (light gear, pedal fast) | RUN: 1.5-miles (easy pace) | SWIM: Follow Week 4 Thursday’s workout (500 yards) | BIKE: 8 miles | RUN: 2 miles (easy pace) |
| 5 | OFF | SWIM: Follow Week 5 Tuesday’s workout (500 yards) |
BIKE: 8 miles total; do 10 min of hills or higher gear | RUN: 2-miles (easy pace) | SWIM: Follow Week 5 Thursday’s workout (800 yards) | BIKE: 12 miles | RUN: 2.5 miles (easy pace) |
| 6 | OFF | SWIM: Follow Week 6 Tuesday’s workout (500 yards) |
BIKE: 8 miles total; do 15 min of hills or higher gear | RUN: 2.5-miles (easy pace) | SWIM: Follow Week 6 Thursday’s workout (800 yards) | BIKE: 14 miles | RUN: 3 miles (easy pace) |
| 7 | OFF | SWIM: Follow Week 7 Tuesday’s workout (800 yards) |
BIKE: 8 miles total; do 20 min of hills or higher gear RUN: 10 minutes (immediately after bike) |
RUN: 2.5-miles (easy pace) | SWIM: Follow Week 7 Thursday’s workout (900 yards) | BIKE: 16 miles | RUN: 3.5 miles (easy pace) |
| 8 | OFF | SWIM: Follow Week 8 Tuesday’s workout (500 yards) |
BIKE: 8 miles total; do 25 min of hills or higher gear RUN: 10 minutes (immediately after bike) |
RUN: 2-miles (easy pace) | SWIM: Follow Week 8 Thursday’s workout (700 yards) | BIKE: 12 miles | RUN: 2.5 miles (easy pace) |
| 9 | OFF | SWIM: Follow Week 9 Tuesday’s workout (600 yards) |
BIKE: 8 miles total; do 5 min of high speed/ intensity 2x (ride 5 minutes easy in between) RUN: 15 minutes (immediately after bike) |
RUN: 2.5-miles (easy pace) | SWIM: Follow Week 9 Thursday’s workout (1,000 yards) | BIKE: 16 miles | RUN: 3 miles (easy pace) |
| 10 | OFF | SWIM: Follow Week 10 Tuesday’s workout (800 yards) |
BIKE: 8 miles total; do 5 min of high speed/ intensity 3x (ride 5 minutes easy in between) RUN: 15 minutes (immediately after bike) |
RUN: 3-miles (easy pace) | SWIM: Follow Week 12 Sunday’s workout (straight 800 yards) | BIKE: 12-miles | RUN: 4.miles (easy pace) |
| 11 | OFF | SWIM: Follow Week 11 Tuesday’s workout (1,000 yards) |
BIKE: 8 miles total; do 5 min of high speed/ intensity 4x (ride 5 minutes easy in between) RUN: 20 minutes (immediately after bike) |
RUN: 3.5-miles (easy pace) | SWIM: Follow Week 11 Thursday’s workout (1,200 yards) | BIKE: 16-miles | RUN: 3.5 miles (easy pace) |
| 12 | OFF | SWIM: Follow Week 12 Tuesday’s workout (500 yards) |
RUN: 15-20 min, easy pace | BIKE: 30 min., easy | OFF |
SWIM: 5-10 min., easy; BIKE: 10-15 min. easy; RUN: 5-10 min. easy |
RACE DAY: Sprint Triathlon |
**Note: You can walk, run, or do a combo on running days, but the intensity should feel easy (you can carry on a conversation with a friend). On Wednesdays, follow your bike ride with a transition run or walk to simulate race conditions.
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