Train for a Triathlon 

Shape up, fight fat and get strong with exercise plans that get you ready for a triathlon in 12 weeks!

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. 

 

WEEKMONTUESWEDTHURSFRISATSUN
1OFF

SWIM: Follow Week 1
Tuesday’s workout (500 yards)

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)
2OFF

SWIM: Follow Week 2
Tuesday’s workout (500 yards)

BIKE: 8 miles easy (light gear, pedal fast)RUN: 2-miles (easy pace)SWIM: Follow Week 2 Thursday’s workout (600 yards)BIKE: 10 milesRUN: 2.5 miles (easy pace)
3OFF

SWIM: Follow Week 3
Tuesday’s workout (600 yards)

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 milesRUN: 3 miles (easy pace)
4OFFSWIM: 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 milesRUN: 2 miles (easy pace)
5OFFSWIM: Follow Week 5
Tuesday’s workout (500 yards)
BIKE: 8 miles total; do 10 min of hills or higher gearRUN: 2-miles (easy pace)SWIM: Follow Week 5 Thursday’s workout (800 yards)BIKE: 12 milesRUN: 2.5 miles (easy pace)
6OFFSWIM: Follow Week 6
Tuesday’s workout (500 yards)
BIKE: 8 miles total; do 15 min of hills or higher gearRUN: 2.5-miles (easy pace)SWIM: Follow Week 6 Thursday’s workout (800 yards)BIKE: 14 milesRUN: 3 miles (easy pace)
7OFFSWIM: 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 milesRUN: 3.5 miles (easy pace)
8OFFSWIM: 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 milesRUN: 2.5 miles (easy pace)
9OFFSWIM: 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 milesRUN: 3 miles (easy pace)
10OFFSWIM: 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-milesRUN: 4.miles (easy pace)
11OFFSWIM: 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-milesRUN: 3.5 miles (easy pace)
12OFFSWIM: Follow Week 12
Tuesday’s workout (500 yards)
RUN: 15-20 min, easy paceBIKE: 30 min., easyOFF

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.