March 14, 2008 -- Welcome to the fifth week of my training progression aimed toward the beginner triathlete hoping to complete a sprint distance race in 2008.
You have completed the first four-week block and are ready to slightly up the training mileage and intensity. This second four-week block will still be geared toward your base and endurance phase; the mileage will be brought up slightly and the intensity will still be quite low. If you got started a little late, you can find the previous week's plans here: Week 1; Week 2; Week 3; Week 4
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Week 5
Monday: OFF
Tuesday: Swim 30 minutes
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* 100m warm-up, choice stroke
* 8x25m freestyle (1 fast arms, 1 recovery, with 15 seconds rest)
* 4x100m (50 backstroke/50 freestyle, with 45 seconds rest)
* 4x50m freestyle (working on DPS**, with 20 seconds rest)
* 200 easy warm-down, choice of stroke
* **Distance per stroke: look to previous week(s) on triathletemag.com
Wednesday: Run/walk 30 minutes
* 10 minute warm-up walk
* 4x(30 second jog, 30 seconds faster than jog pace**, 1-minute recovery walk)
* 3x(2-minute jog, 1-minute walk)
* 5-minute warm-down walk
* **Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.
Thursday: Bike 35 minutes
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* 10-minute warm-up spin
* 4x(25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
* 2-minute recovery spin
* 4x(30 seconds fast cadence spinning**, 30 seconds recovery)
* 10-minute warm-down spin
* **Fast cadence: Little to no tension and just maintaining proper form and foot rotation, while trying to bring your pedal rate as high as you can. Try not to bounce on the saddle at higher cadences.
Friday: Swim 25 minutes
* 100m warm-up choice
* 10x25m (as 1 freestyle, 1 backstroke, with 20 seconds rest)
* 6x50m (breathe every 3**, with 30 seconds rest)
* 3x50 kick freestyle (25m easy, 25m fast, with 20 seconds rest)
* 200m warm down, choice stroke
* **Breathe every 3: Only take a breath every third stroke
Saturday: Run/walk 35 minutes
* 10-minute warm-up walk
* 3x(2:30 minute jog, 1:30 minute walk)
* 2x(30 seconds jog, 30 seconds faster than jog pace, 2-minute recovery walk)
* 5-minute warm-down walk
Sunday: Bike 55 minutes
* 15-minute warm-up spin
* 4x(30 seconds left leg, 30 seconds recovery spin, 30 seconds right leg, 30 seconds recovery spin)
* 5x(30 seconds standing, 1:30 seconds recovery spin)
* 2-minute recovery spin
* 4x(30 seconds hard gear, low cadence, 1:30 minute recovery)
* 10-minute warm down spin
TOTAL TRAINING TIME: 3hrs 30min
Next week we will be keeping the session lengths the same, but adding just a dash more intensity. The goal here is to not rush through anything, to take things in stride and to listen to your body.
Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider hiring a coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded development.
DID YOU KNOW?
Along with physical gains, exercise offers many mental benefits. Regular exercise reduces stress by helping to reduce the lactic acid that accumulates in your blood and sharpens your brain by increasing the amount of oxygen available. Exercise also increases your production of endorphins - those little substances that create a sense of well-being and increase your body's resistance to pain, and it stimulates the release of epinephrine - a hormone that creates a sense of happiness and excitement. So, if you’ve had a hard day at work, the best thing to do is grab your running shoes and head out the door!
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