Couch to
Olympic
- 0.93mile Swim | 24.8mile Bike | 6.2mile Run
- 1,500meter Swim | 40km Bike | 10k Run
Three Programs will get you
from couch to Olympic. They are the Conservative and Aggressive based
running programs plus the cycling part of Phase IV or VII respectively.
Follow it by your choice of the 16 or 20 week sprint and olympic triathlon
training programs. Also Michael Pate offers
his proven program for the heavier athletes.
*No program here or
anywhere else is perfect. Different programs work for different
people. These programs are based on our opinions, research, our
personal experiences and others experience. Please do your homework
and look at other programs too (not just ours).
Try these combos:
-
Aggressive Run Program
- 4 month program
- A walk/run routine
- 3-4 days per week
- Use this if have not
worked out for a long time or forever. Can also use if you feel
you have a little
weight to lose.
- Can follow with any of the
sprint programs
-
Conservative Run Program
- 7-Month program
- A walk/run routine
- 3-4 days per week
-Use this if you are
overweight. Will be easier on your joints. If you find that
your
knees hurt on this,
it may be wise to lose some weight with a proper diet and start out
with a
swimming/cycling regimen for several months until you have lost some
weight
and have established
an aerobic base.
-Can follow with any
of the sprint programs
-
Michaels Total Sprint Program
- Designed by
Michael Pate author of
"When Big Boys Tri"
- Designed for those having
some weight to lose.
NOTE - It may be
beneficial for you to taper after your sprint program, take a week off,
build back up and maintain your max sprint times for the duration of a
month or two BEFORE continuing on to the olympic. The taper and 1
week off is for some needed rest. Listen to what your body tells
you.
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