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training program home | trinewbies online home

  tri-newbies online training programs
   18 Week Sprint Distance - Intermediate
750 yd Swim   12-15 mi bike   3.1mi/5k run

Date

Swim

Bike

Run

WK-1

 

 

 

Mon

1000 yds. a.m.

 30 min p.m.

 

Tues

1000 yds. a.m

 

20 min p.m.

Wed

 

30 min. p.m.

 

Thur

1000 yds. a.m

 

30 min p.m.

Fri

 

 

 

Sat

 

 

30 min a.m.

Sun

 

30 min a.m.

 

WK-2

 

 

 

Mon

1000 yds. a.m

45 min  p.m.

 

Tue

1250 yds. a.m

 

20  min p.m.

Wed

 

30 min  p.m.

 

Thur

1000 yds. a.m

 

30 min p.m.

Fri

 

 

 

Sat

 

 

35 min a.m.

Sun

 

45 min  a.m.

 

WK-3

 

 

 

Mon

1000 yds. a.m

45 min  p.m.

 

Tue

1250 yds. a.m

 

20 min  p.m

Wed

 

45 min  p.m.

 

Thur

1250 yds. a.m

 

35 min p.m

Fri

 

 

 

Sat

 

 

40 min a.m

Sun

 

60  min  a.m.

 

WK-4

Recovery

Recovery

Recovery

Mon

1000 yds. a.m

30  min  p.m.

 

Tue

1000 yds. a.m

 

20 min p.m

Wed

 

30 min  p.m.

 

Thur

1000 yds. a.m

 

30 min p.m

Fri

 

  

 

Sat

 

 

30 min a.m

Sun

 

45 min  a.m.

 

WK-5

 

 

 

Mon

1000 yds. a.m

45 min  p.m.

 

Tue

1500 yds. a.m

 

25 min p.m

Wed

 

45 min  p.m.

 

Thur

1250 yds. a.m

 

40 min p.m

Fri

 

30 min spin  p.m.

 

Sat

 

 

45  min a.m

Sun

 

60 min  a.m.

 

WK-6

 

 

 

Mon

1250 yds. a.m

45 min  p.m.

 

Tue

1500 yds. a.m

 

30 min p.m

Wed

 

60 min  p.m.

 

Thur

1500 yds. a.m

 

40 min p.m

Fri

 

45 min spin  p.m.

 

Sat

 

 

45  min a.m

Sun

 

75 min  a.m.

 

WK-7

 

 

 

Mon

 1250 yds. a.m

45  min  p.m.

 

Tue

 1750 yds. a.m

 

30 min p.m

Wed

 

60 min  p.m.

 

Thur

1500 yds. a.m

 

40  min p.m

Fri

 

45 min  spin  p.m.

 

Sat

 

 

50 min a.m

Sun

 

90 min. a.m.

 

WK-8

Recovery

Recovery

Recovery

Mon

1000 yds. a.m

30 min  p.m.

 

Tue

1250 yds. a.m

 

20 min p.m

Wed

 

45 min   p.m.

 

Thur

1250 yds. a.m

 

35 min p.m

Fri

 

30 min  spin  p.m.

 

Sat

 

 

40 min a.m

Sun

 

60 min   a.m.

 

WK-9

 

 

 

Mon

1250 yds. a.m

60 min  p.m.

 

Tue

2000 yds. a.m

 

30 min p.m

Wed

 

60 min  p.m.

 

Thur

1500 yds. a.m

 

45 min p.m

Fri

 

45 min  spin p.m.

 

Sat

1000 yds.

 

60 min p.m

Sun

 

90 min. a.m.

20  min  p.m

WK-10

 

 

 

Mon

1500 yds. a.m

60 min. p.m.

 

Tue

 2000 yds. a.m

 

30 min p.m

Wed

 

60 min. p.m.

 

Thur

 1750 yds. a.m

 

45 min p.m

Fri

 

45 min. spin p.m.

 

Sat

 1000 yds.

 

60  min a.m

Sun

 

90 min. a.m.

20 min  p.m

WK-11

 

 

 

Mon

 1500 yds. a.m

60 min. p.m.

 

Tue

2000 yds. a.m

 

30 min p.m

Wed

 

60 min. p.m.

 

Thur

1750 yds. a.m

 

45 min p.m

Fri

 

45 min. spin p.m.

 

Sat

1000 yds.

 

60  min a.m

Sun

 

90 min. a.m.

20 min p.m

WK-12

Recovery

Recovery

Recovery

Mon

 1000 yds. a.m

45 min. p.m.

 

Tue

 1500 yds. a.m

 

20 min p.m

Wed

 

45 min. p.m.

 

Thur

1200 yds. a.m

 

30  min p.m

Fri

 

30 min. spin p.m.

 

Sat

1000 yds.

 

45  min a.m

Sun

 

60 min. a.m.

20 min p.m

Speedwork/Quality Phase

WK-13

Swim

Bike

Run

Mon

 1500 yds. a.m

60 min. p.m.

 

Tue

2000 yds. a.m

 

Quality Day

Wed

 

Quality Day

 

Thur

Quality Day a.m.

 

30 min p.m

Fri

 

45 min. p.m.

 

Sat

 1000 yds. p.m

 

60 min a.m

Sun

 

90  min. a.m.

30 min. p.m

WK-14

 

 

 

Mon

1500 yds. a.m

60 min. p.m.

 

Tue

2000 yds. a.m

 

Quality Day

Wed

 

Quality Day

 

Thur

Quality Day a.m.

 

30 min p.m

Fri

 

45  min. p.m.