Training

Personal Training Schedules



Beginner 4 week schedule
Beginner 10 week schedule
Intermediate 4 week schedule
Intermediate 10 week schedule

A very special thanks to Mary Eggers for helping put together these training schedules. While taking part in these programs, keep the following in mind: "I always recommend strength training at a minimum of 2 times a week focusing on the core, and the major muscle groups: hamms, quads, calves, chest, shoulders and back. Anything they can do on the ball would allow the muscles to be worked in tandem, so while doing a chest press on a ball you are also working your core strength!"
The Brick workouts are important in getting the legs ready to run after the bike portion. Make sure you do the run portion of the workout immediately after the bike and really focus on a strong run.




Beginner 4 week schedule
Week Sunday Monday Tuesday Wednsday Thursday Friday Saturday
1
(Feb. 18-24)		 Rest Bike 20-30 minutes Swim 15-20 minutes/Bike 20-30 minutes Run 20-30 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 20-30 minutes
2
(Feb. 25-Mar. 3)		 Rest Bike 20-30 minutes Swim 15-20 minutes/Bike 20-30 minutes Run 20-30 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 20-30 minutes
3
(Mar. 4-10)		 Rest Bike 20-30 minutes Swim 15-20 minutes/Bike 20-30 minutes Run 20-30 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 20-30 minutes
4
(Mar. 11-17)		 Rest Bike 20-30 minutes Swim 15-20 minutes/Bike 20-30 minutes Run 20-30 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 20-30 minutes
5
(Mar. 18)		 RACE!














Beginner 10 week schedule
Week Sunday Monday Tuesday Wednsday Thursday Friday Saturday
1
(Jan. 7- 13) 		Rest Bike 20-30 minutes Swim 15-20 minutes/Bike 20-30 minutes Run 20-30 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 20-30 minutes
2
(Jan. 14- 20) 		Rest Bike 20-30 minutes Swim 15-20 minutes/Bike 20-30 minutes Run 20-30 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 20-30 minutes
3
(Jan. 21- 27) 		Rest Bike 20-30 minutes Swim 15-20 minutes/Bike 20-30 minutes Run 20-30 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 20-30 minutes
4
(Jan. 28-Feb. 3) 		Rest Bike 10-15 minutes Swim 7-10 minutes/Bike 10-15 minutes Run 10-15 minutes Swim 7-10 minutes BRICK- 8min Bike/8min run Run 10-15 minutes
5
(Feb. 4-10)		 Rest Bike 20-30 minutes Swim 15-20 minutes/Bike 20-30 minutes Run 20-30 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 20-30 minutes
6
(Feb. 11-17)		 Rest Bike 20-30 minutes Swim 15-20 minutes/Bike 20-30 minutes Run 20-30 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 20-30 minutes
7
(Feb. 18-24)		 Rest Bike 20-30 minutes Swim 15-20 minutes/Bike 20-30 minutes Run 20-30 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 20-30 minutes
8
(Feb 25- Mar. 3)		 Rest Bike 10-15 minutes Swim 7-10 minutes/Bike 10-15 minutes Run 10-15 minutes Swim 7-10 minutes BRICK- 8min Bike/8min run Run 10-15 minutes
9
(Mar. 4-10)		 Rest Bike 20-30 minutes Swim 15-20 minutes/Bike 20-30 minutes Run 20-30 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 20-30 minutes
10
(Mar. 11-17)		 Rest Bike 10-15 minutes Swim 7-10 minutes/Bike 10-15 minutes Run 10-15 minutes Swim 7-10 minutes BRICK- 8min Bike/8min run Run 10-15 minutes
11
(Mar. 18)		 RACE!







Intermediate 4 week schedule
Week Sunday Monday Tuesday Wednsday Thursday Friday Saturday
1
(Feb. 18-24)		 Rest Bike 30-45 minutes Swim 30-45 minutes/Bike 30-45 minutes Run 30-40 minutes Swim 30-45 minutes BRICK- 25 min Bike/25 min run Run 30-40 minutes
2
(Feb. 25- Mar. 3)		 Rest Bike 30-45 minutes Swim 30-45 minutes/Bike 30-45 minutes Run 30-40 minutes Swim 30-45 minutes BRICK- 25min Bike/25min run Run 30-40 minutes
3
(Mar. 4-10)		 Rest Bike 30-45 minutes Swim 30-45 minutes/Bike 30-45 minutes Run 30-40 minutes Swim 30-45 minutes BRICK- 25min Bike/25min run Run 30-40 minutes
4
(Mar. 11-17)		 Rest Bike 15-20 minutes Swim 15-20 minutes/Bike 15-20 minutes Run 15-20 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 15-20 minutes
5
(Mar. 18)		 RACE!







Intermediate 10 week schedule
Week Sunday Monday Tuesday Wednsday Thursday Friday Saturday
1
(Jan. 7- 13)		 Rest Bike 30-45 minutes Swim 30-45 minutes/Bike 30-45 minutes Run 30-40 minutes Swim 30-45 minutes BRICK- 25 min Bike/25 min run Run 30-40 minutes
2
(Jan. 14- 20) 		Rest Bike 30-45 minutes Swim 30-45 minutes/Bike 30-45 minutes Run 30-40 minutes Swim 30-45 minutes BRICK- 25 min Bike/25 min run Run 30-40 minutes
3
(Jan. 21- 27) 		Rest Bike 30-45 minutes Swim 30-45 minutes/Bike 30-45 minutes Run 30-40 minutes Swim 30-45 minutes BRICK- 25 min Bike/25 min run Run 30-40 minutes
4
(Jan. 28-Feb. 3) 		Rest Bike 15-20 minutes Swim 15-20 minutes/Bike 15-20 minutes Run 15-20 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 15-20 minutes
For weeks 5-8 add a little bit of intensity to one bike and one run each week. Just pick it up enough that you're breathing hard enough that you'd have a hard time keeping a conversation with someone.
5
(Feb. 4-10)		 Rest Bike 30-45 minutes Swim 30-45 minutes/Bike 30-45 minutes Run 30-40 minutes Swim 30-45 minutes BRICK- 25 min Bike/25 min run Run 30-40 minutes
6
(Feb. 11-17)		 Rest Bike 30-45 minutes Swim 30-45 minutes/Bike 30-45 minutes Run 30-40 minutes Swim 30-45 minutes BRICK- 25 min Bike/25 min run Run 30-40 minutes
7
(Feb. 18-24)		 Rest Bike 30-45 minutes Swim 30-45 minutes/Bike 30-45 minutes Run 30-40 minutes Swim 30-45 minutes BRICK- 25 min Bike/25 min run Run 30-40 minutes
8
(Feb.25- Mar. 3)		 Rest Bike 15-20 minutes Swim 15-20 minutes/Bike 15-20 minutes Run 15-20 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 15-20 minutes
9
(Mar. 4-10)		 Rest Bike 30-45 minutes Swim 30-45 minutes/Bike 30-45 minutes Run 30-40 minutes Swim 30-45 minutes BRICK- 25 min Bike/25 min run Run 30-40 minutes
10
(Mar. 11-17)		 Rest Bike 15-20 minutes Swim 15-20 minutes/Bike 15-20 minutes Run 15-20 minutes Swim 15-20 minutes BRICK- 15min Bike/15min run Run 15-20 minutes
11
(Mar. 18)		 RACE!