tRAINING PlANS
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Welcome to the Rose City Triathlon Beginner Training Plan! You have 10 weeks until race day, which is plenty of time to prepare if you stay consistent.
The most important goal over the next 10 weeks is to build a regular training routine. If needed, you can move workouts around to better fit your schedule, but try to complete all scheduled sessions each week.
Before starting this plan, you should be comfortable swimming freestyle and have some experience swimming in open water. We strongly recommend joining a few open water swim sessions and practicing with a training partner or group whenever possible. Open water swimming is often the biggest challenge for first-time triathletes, and gaining confidence before race day will make the entire experience much more enjoyable.
Stay consistent, trust the process, and have fun. We look forward to seeing you at the starting line!
This is an 8-week 5k plan for an intermediate runner or a beginner with some experience and who is semi-competitive, who runs 20-25 miles per week. This plan tops out at just over 5.5 hours of running just past the midway point before the peaking. This includes heart rate-based runs for easy running or longer tempos and /or pace-based runs for intervals and reps.
Before starting this plan you should be used to running 3-5 times per week of of 20-30 miles per week. This intermediate running plan is also good for a first time marathoner with running experience. This marathon will plan will be start off with 25-30 miles per week and progress at 45-50 miles at max.
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