The following schedule developed by local triathletes Deb Weaver and Lauren Henzler is merely a guide and should be adjusted to your lifestyle. For example, a rest day other than Monday may fit better.
If you're strong in one area (such as already running 20 miles a week) maintain that distance and work more on swimming or biking. Do what's comfortable and possible. The trainers do recommend a doctor's clearance if necessary.
Week 1 (April 1-7)
Tuesday and Friday: Swimming
Begin with a 5-minute continuous warm-up (your choice of stroke). Then swim 10 50-yard laps with 20 to 40 seconds recovery between. The entire workout should be at low intensity. One longer swim (15 50-yard laps with a 5-minute cool down) can be substituted for the first few weeks.
Wednesday and Saturday: Running
Ease into running to reduce risk of injury. The objective is not distance, but time (walk if you need to). Run 15 minutes on both days.
Thursday and Sunday: Bicycling
The objective of your first few weeks of bike training is to build your aerobic base. Workouts are not for distance, but time. Complete a 20-minute easy ride on Thursday and 30-minute easy ride on Sunday.
Take Monday off
Week 2 (April 8-14)
Tuesday and Friday: Swimming
5-minute warm-up. Swim 14 50-yard laps with 20 to 30 seconds recovery between. Low intensity.
Wednesday and Saturday: Running
Run or walk 15 minutes on Wednesday and 20 minutes on Saturday.
Thursday and Sunday: Bicycling
30-minute easy ride on Thursday and 30-minute easy ride on Sunday.
Take Monday off
Week 3 (April 15-21)
Tuesday and Friday: Swimming
5-minute warm-up. Swim 10 75-yard laps with 30 to 40 seconds recovery between. Low intensity.
Wednesday and Saturday: Running
Run or walk 20 minutes on both days.
Thursday and Sunday: Bicycling
30-minute easy ride on Thursday and 40-minute medium intensity ride on Sunday.
Take Monday off
Week 4 (April 22-28)
Tuesday and Friday: Swimming
5-minute warm-up. Swim 12 75-yard laps with 30 to 40 seconds recovery between. Medium intensity.
Wednesday and Saturday: Running
Run or walk 20 minutes on Wednesday and 25 minutes Saturday.
Thursday and Sunday: Bicycling
40-minute easy ride on Thursday and 40-minute medium intensity ride on Sunday.
Take Monday off
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