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Training Plan: Middle Distance Triathlon - Beginner
Duration / Intesity: 12 weeks, 4 - 5 workouts per week


Middle Distance Triathlon - Beginner
Mon Tue Wed Thu Fri Sat Sun
1 Easy Run
30mins
Steady Swim
500metres
Easy Ride
40mins
Interval Swim
12 x 50meters
Option - Easy
30mins run OR 40 minute ride OR 800m swim
Brick - Easy
Ride 20mins then Run 10mins
Steady Swim
650m

Take it easy… this is a marathon not a sprint… Oh no, wait a minute, it's a triathlon

Keep that heart rate up, you want to be able to talk... maybe not underwater

Gentle spin of the legs to get them back used to the old steed.

50 meters, 12 times, with 30 seconds break at the end of each 50.

Choose one of these sessions. Nice and easy now!

First Brick session. Take your time in your homemade transition.

Push yourself, get the heart rate a bit higher...

2 Rest
Long Run
40mins
Rest
Test Swim
750meters
Build Run
30mins
Interval Ride
10 x 3mins
Steady Ride
30mins

Your RANDOM weekly challenge - get over 7 hours sleep every night!

Pace yourself - Take a walk, then run, then walk... you get the idea.

Don't drink booze this week!

Go hard, this is your first swim at race pace! Get out of the pool wobbly!

Think about every muscle you're using on this run!

3 minutes hard, 3 minutes gentle... repeat 10 times!

Get the pace up today, heavy breathing at the ready

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