Sprint Triathlon
Weeks 6 & 7
The Preamble
Stay with it
You are doing GREAT! Your Training pattern is truly established now. Body feeling stronger and more efficient every day. Well done so far!
Pay attention to your body! SOMETIMES niggly discomforts creep in here at this time, especially with the increases in running times. It’s because of the impact. DO take stock of any discomforts you may be experiencing with The Discomfort Scale: If on a scale of 1-10, with 1 feeling almost nothing and 10 feeling a lot of discomfort, you should really never rise above a 3-4 before that discomfort starts to go away.
If it’s climbing higher, then slow your progression, maybe take a break from the running and choose to do more on the bike or in the pool – that’s one of the great things about the Triathlon – you have 3 disciplines to choose from!
Your Weekly
Workout Schedule
Day off or Swim Training
Total time: 15 minutes
Workout:
Swim one length easy, concentrating on high elbows in and out of the water.
Stop and rest for 30 secs.
Swim to the other wall and rest.
Repeat for 15 minutes
Run Training
Week 6
Total time: 28 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 5 minutes.
Walk 1 minute.
Do this 3 times.
Cool-down:
Walk slow and easy for 5 minutes.
Week 7
Total time: 34 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 7 minutes.
Walk 1 minute.
Do this 3 times.
Cool-down:
Walk slow and easy for 5 minutes.
Bike Training
Total time: 40 minutes
Warm-up:
Easy cycle for 10 minutes.
Workout:
20 minutes of the toe-touch drill
As your foot approaches the 12 o’clock position, try to touch your toes to the end of your shoe.
Make sure your heel is slightly higher than the ball of your foot during this.
Cool-down:
Easy cycle for 10 minutes.
Run Training
Week 6
Total time: 30 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 3 minutes.
Walk 1 minute.
Do this 5 times.
Cool-down:
Walk slow and easy for 5 minutes.
Week 7
Total time: 34 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 3 minutes.
Walk 1 minute.
Do this 6 times.
Cool-down:
Walk slow and easy for 5 minutes.
Swim Training
Total time: 15 minutes
Workout:
Swim one length easy, concentrating on high elbows in and out of the water.
Stop and rest for 30 secs.
Swim to the other wall and rest.
Repeat for 15 minutes
Optional Bike Training
Total time: 30 minutes
Warm-up:
Warm-up easy for 10 minutes.
Work-out:
Cycle for 15 mins, concentrating on the 9-to-3 drill:
Think of the pedal stroke as the face of a clock, with 12 at the top and 6 at the bottom.
When the crankarms are both parallel to the ground they are at the 9 and 3 positions.
For this drill, feel like you are moving your rear foot straight forward from the 9 to the 3 (you obviously won’t, but it will help fire some new muscles and help you cycle in large circles).
Every minute do this for several seconds, then take a break, and repeat.
Cool-down:
Easy cool-down in Zone 1 for 5 minutes.
Bike Training
Total time: 40 minutes
Workout:
40 minute ride in Zones 1 and 2.
Your cadence should be comfortably high.
Run Training
Week 6
Total time: 30 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 4 minutes.
Walk 1 minute.
Do this 4 times.
Cool-down:
Walk slow and easy for 5 minutes.
Week 7
Total time: 30 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 4 minutes.
Walk 1 minute.
Do this 4 times.
Cool-down:
Walk slow and easy for 5 minutes.
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When you've completed all the sessions for Weeks 6 and 7, you’re all set.
Coach Lynn
