6 tygodniowy plan treningowy dla początkujący - Radka Vodickova (ENG)

from Pro Triathlete Radka Vodickova

Are you dreaming about your first triathlon? Stop dreaming, you have to start now because every day counts! First thing's first: find a sprint triathlon (short distance) in your area that is at least 6 weeks away and sign up. Now you will need a training plan. Here is a tried and true 6-week training plan for beginners that will get you from day one to the finishline.

Week 1

Monday: One hour bike ride, flat, easy

Tuesday: Swim training 1km (200m free/ backstroke, 10x 25m free fast with 1 minute rest, 200m free/backstroke, 100m kicking, 200m free, 50m backstroke)

Wednesday: Recovery day

Thursday: 30 minute run (walk for 5 min/run for 5 min)

Friday: Recovery day

Saturday: One hour bike ride, flat, easy

Sunday: Swim training 500m focus on correct technique

total: swim: 1500m bike: 2 hours  run: 15 minutes  gym: 0

Week 2

Monday: 30 minute run (walk for 4 min/ run for 6 min)

Tuesday: Recovery day

Wednesday: Gym at home 30 minutes core with balance ball

Thursday: One hour bike ride undulating terrain—Aerobic

Friday: Recovery day

Saturday: Swim training 1000m (200m free/ backstroke, 10x 25m free fast with 1 minute rest, 200m free/backstroke, 100m kicking, 200m free, 50m backstroke)

Sunday: One hour bike ride easy

total: swim: 1000m  bike: 2 hours    run: 18 minutes        gym: 30 minutes

Week 3

Monday: Recovery day

Tuesday: 30 minute run (walk for 3 min/ run for 7 min)

Wednesday: Swim 1000m (10x100m 1.,3.,5.,7.,9. - free, 2.,4.,6.,8.,10.- free/back, all with 1 minute rest)

Thursday: Gym at home 30 minutes core, m. gluteus (butt) and legs

Friday: 1 hour bike ride, aerobic

Saturday: Recovery day

Sunday: 30 minute bike ride in the morning. 15 minute run in the evening

total: swim:  1000m       bike: 1.5 hour       run:   36 minutes     gym: 30 minutes

Week 4

Monday: Swim 1000m (5x100 free with 30 second break, 100m kick, 200 free/backstroke, 200 free style drills)

Tuesday: 1 hour bike ride with some hills. Practice correct pedal stroke.

Wednesday: Recovery day

Thursday: 30 minute run (walk for 2 min/ run for 8 min)

Friday: Swim 500m open water. Practice no fear of open space, try to aim to swim to some buoys or trees.

Saturday: 1 hour bike ride. If you are feeling good, work on hill climbing speed.

Sunday: Recovery day

total: swim: 1500m        bike:   2 hours     run:  24 minutes      gym:0

Week 5:

Monday: Recovery day

Tuesday: Mini triathlon day:

Morning: Swim 400m in the pool or open water, all free style if you can.

Afternoon: 30 minute bike ride, try to start out slow, build the pace to the end of the ride.

Evening: 15 minute run, try to start out slow, build the pace to the end of the run.

Wednesday: 1hour easy bike ride

Thursday: Recovery day

Friday: 1000m swim (200 free/breaststroke, 5x100 free with 30 second break (check your time, see if you are getting faster), 300 (100m drills, 100m kick, 100m drills)

Saturday: 30 minute run (walk for 1 min/ run for 9 min)

Sunday: Gym at home, 30 minutes core, m. gluteus, legs

total: swim: 1400m        bike: 1.5 hours       run: 42 minutes         gym: 30 minutes

Week 6:

Monday: Recovery day

Tuesday: 20 minute run with 3x200m race pace

Wednesday: 45 minute bike ride with 4x1min fast

Thursday: Recovery day

Friday: Swim 500m (200m free, 10x25 fast with 1minute break, 50m backstroke)

Saturday: 10 minute run on the race course, 30 minute bike ride on the race course

Sunday: RACE DAY! Do a short warm up. Don't do anything too fast, just make sure your muscles are ready to race. After all this training, be sure you enjoy the race! (swim 750m - bike 20km - run 5km)

total: swim: 1250m    bike: 2 hours       run: 75 minutes       gym: 0