You already know how to run, so you
must work in the biking and swimming
while only increasing in these events by no more than 10% a week. Once you have
gotten up to 20min swim (forward crawl - no stopping), 30min bike, and 20min run
, then you may start the final 13 week program. Getting up to these levels
might take a month or several depending what you are strong in. Be
patient. Swimming might take the longest. Once you have achieved
these levels, it is usually a good idea to sustain them for a month or so before
going on into the final 13-week sprint training program.
Sprint 13-Week Training Program
**9/11/02 - This is the program I designed for my mother who is
running her first sprint triathlon this weekend. She is 59 years old and
started from scratch in the fall of 2001. If she can do it, you can!**
Remember, you may definitely overshoot the mileage by the end of this
program, but this program is for everybody and especially for beginners OF ALL
AGES!!!. It is not based on speed but on endurance. You can go as
slow as you want. This is your first triathlon, and the goal is to just
finish and to HAVE FUN!!!
If you need some reference on mileage to minutes: I am a slow,
leisurely runner and it takes me 40 minutes to run 4 miles. One runs max
45 minutes in this program, so runners slower than me (and I am slow) can definitely
do this program. However, if you find you can do a longer length tri
during the middle of the following program, than sign up for a longer one!
By the way, if you can't do all the minutes - DON'T WORRY!!! 45
minutes running or 35 minutes swimming does sound like a lot. Do your
best. On race day, you will get a great extra boost from the
environment. Being that swimming is first, I know you will be able to do
the distance even if you have only maxed out at around 20-30 minutes (just make sure you have
done the 0.6miles in the pool as you can't really stop in the event). Biking is
easy at these distances - even under minimal training. Running...you can
stop to walk as much as it is needed if you want...you are allowed. I
THINK YOUR GONNA BE ALRIGHT!!!
For a typical sprint triathlon
(~0.5mile swim, 12mile bike, 3mile run), here are some results of the best and
worst times from ages 15 to 70:
Swim: 10-35min Bike:
30-55min Run: 18-45min Total: 55-135min
Final 13 Weeks!!!