Eight-Week Training Calendar

Zero to TRI in eight weeks!

Download Eight-Week Training Plan

 

June 10

Pool swim 30 mins.  Warm up: 5 mins of easy swimming, 10 min non-stop swimming, any stroke.  Then, 4x50 kick (rest 10-20 secs between 50s).  4x50 pull (rest 10-20 secs between 50s).  10 min non-stop swimming, any stroke for 600-800 total.

June 11

Bike inside or outside 30-60 mins.  RPE is 4-5: aerobic effort.  Be sure that your bike is in good working order. Take it in to Bicycle Village and get a tune up if it hasn't been ridden in a while (years, months?)

June 12

Rest day.  Recover from the training.  Do something nice for yourself today. 

June 13

Pool swim 30 mins.  Warm up: 5 mins of easy swimming, 10 min non-stop swimming, any stroke.  Then, 4x50 kick (rest 10-20 secs between 50s).  4x50 pull (rest 10-20 secs between 50s).  10 min non-stop swimming, any stroke for 600-800 total.

June 14

Run 30 mins, inside or outside.  Run, run/walk or walk at RPE is 4-5: aerobic effort.  Continuous movement in any combination of running, run/walk or walk. Run/walk suggestions:5-10 min run w/1-2 min walk.  Bike/Run Training 6:00-8:00 pm

June 15

Bike inside or outside for 30-60 mins at RPE of 4-5: aerobic effort.  Bike inside or outside.  If riding inside, ok to take cycling class. 

June 16

Pool swim 30 mins.  Warm up: 5 mins of easy swimming, 100 non-stop swimming, any stroke.  Then, 4x50 kick (rest 10-20 secs between 50s).  4x50 pull (rest 10-20secs between 50s).  100 non-stop swimming, any stroke for 600-800 total.

June 17

Run 30 mins, inside or outside.  Run, run/walk or walk, RPE is 4-5: aerobic effort.  Continuous movement in any combination of running, run/walk or walk.  Run/walk suggestions:5-10 min run w/1-2 min walk.

June 18

Rest Day.  Recovery is an integral part of a good training program.  RPE 1-2. 

June 19

Bike inside or outside for 45-60 mins.  Warm up at RPE 3-4 for 10 mins.  Intervals: Alternate 1 min @ RPE 6 with 1 min @ RPE 4 for a total of 10-20 mins.  Steady riding @ RPE 5 for 10-20 mins.  Then, cool down 5-10 mins.

June 20

Pool swim 30 mins.  Warm up: 5 mins of easy swimming.  200 non-stop swimming, any stroke, 4x50 kick (rest 10-20secs between 50s).  4x50 pull (rest 10-20secs between 50s). 200 non-stop swimming, any stroke, 800-1000 total.  RPE 4-5.

June 21

Run 30 mins.  Inside or outside.  Run, run/walk or walk.  RPE is 4-5: aerobic effort.  Continuous movement in any combination of running, run/walk  or walk.  Run/walk suggestions: 5-10 min run w/1-2 min walk.  T2: Bike/Run Training 6:00-8:00 pm

June 22

Rest Day.  Get off your feet today!

June 23

SWIM: OPEN WATER.  30-40 mins at RPE 4-6.  Time to get out and practice in the open water. It is imperative that you do some swimming in open water before the race. It is very different from pool swimming.  Then, bike outside for 60 mins.  RPE is 4-5: aerobic effort. 

June 24

Run outside for 30-40 mins. Run, run/walk or walk for RPE at 4-5: aerobic effort.  Continuous movement in any combination of running, run/walk or walk.  Open water swim clinic 7:30-9:30 am and Mini Tri Training 12:00-2:00 pm

June 25

Rest Day:  Sleep is a powerful training tool; it rejuvenates both the body and mind.

June 26

60-min bike inside or outside: 10-min warm up at RPE 3-4. Intervals: Alternate 2 min @ RPE 6 with 2 min @ RPE 4 for a total of 10-20 mins. Steady riding 10-20 min @ RPE 5. Cool down 5-10 mins. Run off bike: 5-10 mins. Directly after biking, do a short run or run/walk @ RPE 5.

June 27

Pool swim for 30-45 mins.  Warm up: 5 mins of easy swimming.  300 non-stop swimming, any stroke 2x75 kick (rest 10-20secs between 75s), 2x75 pull (rest 10-20secs between 75s), 200 non-stop swimming, any stroke for 800-1000 total. 

June 28

RUN 30-45 mins, inside or outside.  Run, run/walk or walk @ RPE is 4-5: aerobic effort.  Continuous movement in any combination of running, run/walk  or walk. Run/walk suggestions: 5-10 min run w/1-2 min walk.  T2: Bike/Run Training 6:00-8:00 pm

June 29

Bike outside for 30-60 mins @ RPE 4-5.  OPTIONAL BIKE RIDE TODAY OR WORKOUT MAKE UP DAY OR REST DAY.

June 30

Swim in open water for 30-40 mins. Practice sighting and swimming straight. Relax and swim a steady continuous effort with short swims out and back from shore.  Bike outside for 60-90 mins @ RPE 4-5.  Add in 1-3 hills (1-2 mins long) @ RPE of 6-7.

July 1

Run, run/walk or walk outside for 30-40 mins @ RPE 4-7. Intervals: Alternate 1 min hard RPE 6-7 w/ 1 min easy for a total of 10-12 mins. Do continuous movement.  Open-water Swim Clinic 7:30-9:30 am and Mini Tri Training 12:00-2:00 Ppm

July 2

Rest Day.  Get a massage to help your muscles repair. 

July 3

60-90 mins bike inside or outside.  10-min warm up at RPE 3-4. Intervals: Alternate 2 min @ RPE 7 with 2 min @ RPE 4 for a total of 10-20 mins. 10-20 mins steady riding @ RPE 5. Cool down 5-10 mins. Run off bike 10-15 mins, then, do a short run or walk @ RPE 5.

July 4

Pool swim 30-45 mins.  Warm up: 5 mins of easy swimming.  400 non-stop swimming, any stroke, 2x100 swim (rest 10-20secs between 100s), 2x100 pull (rest 10-20secs between 100s), 200 non-stop swimming, any stroke for 1000-1200 total. 

July 5

Run 30-60 mins, inside or outside. Run, run/walk or walk @ RPE is 4-5: aerobic effort.  Continuous movement in any combination of running, run/walk  or walk. Run/walk suggestions :5-10 min run w/1-2 min walk. 

July 6

Bike inside or outside for 60-90 mins.  OPTIONAL BIKE RIDE TODAY OR WORKOUT MAKE UP DAY OR REST DAY. 

July 7

30-60 mins open-water swim. Practice sighting and swimming straight. Relax and swim a steady continuous effort. Do short swims, out and back from shore. Bike outside for 60-90 mins @ RPE 4-5. Add in 2-4  hills @ RPE of 6-7. Hills 1-3 mins in length. 

July 8

T2: BIKE/RUN @ RPE 4.  BIKE 30-60 mins, short ride, then run right off bike.  RUN contiuous run or run/walk or walk for 20-30  mins.  OPEN WATER SWIM CLINIC7:30-9:30 AM @ GRANT RANCH and MINI TRI TRAINING12:00-2:00 PM @ CHATFIELD RES

July 9

Rest Day.  Good nutrition with a balance of healthy protien,fats & carbs fuels andrepairs a stressed body.

July 10

60-90 min bike inside or outside. 10-min warm up @ RPE 3-4. Intervals: Alternate 3 min @ RPE 7 with 1 min @ RPE 4 for a total of 12-20 mins. 10-20 min steady riding @ RPE 5. 5-10 min cool down. 10-15 min run-off bike. After biking do a short run, run/walk or walk @ RPE 5.

July 11

SWIM. Pool swim30-45 mins @ RPE 4-7.  Warm up: 5 mins of easy swimming, 500 non-stop swimming, any stroke.  200 kick, 200 pull, 200 non-stop swimming, any stroke for 1300-1500 total.

July 12

RUN 30-60 mins, inside or outside.  Run, run/walk or walk @ RPE is 4-5: aerobic effort.  Use a treadmill or measure out 3 miles. Time how long it takes you to cover this distance.  Run/walk suggestions:5-10 min run w/1-2 min walk. 

July 13

Bike inside or outside for 60-90 mins.  OPTIONAL BIKE RIDE TODAY OR WORKOUT MAKE UP DAY OR REST DAY. 

July 14

30-60 min open-water swim. Practice sighting and swimming straight. Relax and swim a steady continuous effort. Good to do short swims, out and back from shore. Bike outside for 60-90 mins @ RPE 4-5. Add in 2-4  hills @ RPE of 6-7. Hills 1-3 mins in length. 

July 15

T2: BIKE/RUN @ RPE 4.  BIKE 30-60 mins, short ride, then run right off bike.  RUN contiuous run or run/walk or walk for 20-30  mins.  OPEN WATER SWIM CLINIC7:30-9:30 AM @ GRANT RANCH and MINI TRI TRAINING12:00-2:00 PM @ CHATFIELD RES

July 16

Rest Day.  Eating fruits and vegetablesprovides vitamins, mineralsand water to your body. 

July 17

60-90 min bike inside or outside. 10-min warm up @ RPE 4-7. Intervals: Alternate 3 min @ RPE 7 with 1 min @ RPE 4 for a total of 12-20 mins.  10-20 min steady riding @ RPE 5. 5-10 min cool down. Run-off bike: 10-15 mins. Then do a short run, run/walk or walk @ RPE 5.

July 18

SWIM. Pool swim30-45 mins @ RPE 4-7.  Warm up: 5 mins of easy swimming, 500 non-stop swimming, any stroke.  200 kick, 200 pull, 200 non-stop swimming, any stroke for 1300-1500 total.

July 19

Run, run/walk or walk 30-60 mins, inside or outside @ RPE 4-5: aerobic effort.  Use a treadmill or measure out 3 miles. Time how long it takes to cover this distance.  Run/walk suggestions: 5-10 min run w/1-2 min walk.  T2: BIKE-RUN TRAINING 6:00-8:00 om

July 20

Bike inside or outside for 60-90 mins.  OPTIONAL BIKE RIDE TODAY OR WORKOUT MAKE UP DAY OR REST DAY. 

July 21

30-60 min open-water swim @ RPE 4-6. Practice sighting and swimming straight. Relax and swim a steady continuous effort. Good to do short swims, out and back from shore. Bike outside for 60-90 mins @ RPE 4-5. Add in 2-4  hills @ RPE of 6-7. Hills 1-5 mins in length. 

July 22

T2: BIKE/RUN @ RPE 4.  BIKE 30-60 mins, short ride, then run right off bike.  RUN contiuous run or run/walk or walk for 20-30  mins.  OPEN WATER SWIM CLINIC7:30-9:30 AM @ GRANT RANCH and MINI TRI TRAINING12:00-2:00 PM @ CHATFIELD RES

July 23

Rest Day.  Hydration throughout theday and during traininghelps you avoid thedetrimental effects of dehydration. 

July 24

60-90 min bike inside or outside. 10-min warm up at RPE 4-7. Intervals: Alternate 3 min @ RPE 7 with 1 min @ RPE 4 for a total of 12-20 mins.  10-20 min steady riding @ RPE 5. 5-10 min cool down. Run-off bike: 10-15 mins. Do a short run, walk or run/walk @ RPE 5.

July 25

SWIM. Pool swim30-45 mins @ RPE 4-7.  Warm up: 5 mins of easy swimming, 700 non-stop swimming, any stroke.  200 kick, 200 pull, 300 non-stop swimming, any stroke for 1200-1400 total.

July 26

30-60 min run, inside or outside.  Run, run/walk or walk @ RPE 4-5: aerobic effort.  Use a treadmill or measure out 3 miles. Time how long it takes to cover this distance. Run/walk suggestions: 5-10 min run w/1-2 min walk. T2: Bike/Run Training 6:00-8:00 pm

July 27

Bike inside or outside for 60-90 mins @ RPE 4-5.  OPTIONAL BIKE RIDE TODAY OR WORKOUT MAKE UP DAY OR REST DAY. 

July 27

Bike inside or outside for 60-90 mins.  OPTIONAL BIKE RIDE TODAY OR WORKOUT MAKE UP DAY OR REST DAY. 

July 28

30-60 mins open water swim @ RPE 4-6. Practice sighting and swimming straight. Relax and swim a steady continuous effort. Good to do short swims, out and back from shore. Bike outside for 60-90 mins @ RPE 4-5. Add in 2-4  hills @ RPE of 6-7. Hills 1-5 mins in length. 

July 29

Run 30-40 mins.  Run outside.  Run, run/walk or walk.  Intervals: Alternate 1 min hard RPE 6-7w/ 1 min easy for a total of 10-12 mins.  Continuous movement in any combination of running, run/walk  or walk.

July 30

Rest Day.  Balance consistent activity with recovery.  Rest is especially important this week!

July 31

Swim @ RPE 4-5, continuous, non-stop swim for 800 meters. 

Aug 1

Run. 20-40 mins of running, walking or combine running and walking @ RPE 4-5. 

Aug 2

Rest Day. Honor you body for it does for you.  

Aug 3

Packet pickup and Expo Day.  Be sure to do a workout today! Keep it light. Can be a swim, bike and/or run.  You will feel better on race day by doing some training today! Then get out of the sun and off your feet!

Aug 4

Plan to eat breakfast 3 hours before the race. Do a short warm up of jogging, walking and/or swimming. At least get your body, face and head wet to avoid water shock at the start of the race, and breathe, breathe, breathe! You are ready to race! Have a fabulous day!


Comedy 103.1 Denver Competitor Magazine Logo Comedy 103.1 Denver Competitor Magazine Logo Pilates of Cherry Creek Logo Toyota Let's Go Places Logo Competitor Magazine Logo Bellco Logo 98.5 KYGO

Interested in becoming a sponsor?  Click here to find out how.

 

Tri for the Cure is a Downing Event