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Running |
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An 8-week multi-sport training program
for fitness
Interested in Total Fitness? Looking
for a new and different training program? Afraid that if you
run more that three times a week, you’ll get hurt?
This
Triathlon 1 program is designed for runners (and other athletes) who want to use
a variety of sports and exercises to get fit and stay fit. Triathlon 1 combines
the three sports of the triathlon (swimming, biking, running) with strength training and walking. It is not designed to prepare you to compete
in a triathlon, although you certainly could do one if your goal is mainly
to finish. If you want a more ambitious training program aimed at a triathlon,
check out my Triathlon 2 Training Program, or
my Triathlon Supreme Training Program, which combines Triathlon 1 and Triathlon 2.
Interactive versions of all three training programs are available through
TrainingPeaks.
If you
are interested in general fitness, no better combination of exercises exists
than the three events of the triathlon. Swimming develops the upper-body
muscles. Cycling and Running develop the lower-body muscles, although somewhat
different ones. (Cycling's focus is more on the quadriceps; running, the
hamstrings and calves.) All three exercises develop the cardiovascular system,
running probably the best of the three. Add an occasional walk as a respite from
running; strength train a couple of days a week; stretch when the opportunity
presents itself; and you come pretty close to possessing the Total Fitness that
will allow you to both live longer and better.
Here is
my eight-week Triathlon 1 Training Program for those whose goal is physical fitness
as much as running a fast 5-K. The schedule suggests three running workouts a
week. If your main competitive focus is running, you probably will want to make
days dedicated to running your hard workouts. I have prescribed time rather than
distance, since people differ in ability to cover miles in each of the three
sports. On several days, I suggest strength training. This is best done after
your biking or running. But I like to swim after strength training rather than
before. Weather conditions also may determine on which days you do certain
workouts.
The
Triathlon 1 schedule only suggests how you might train. Try different combinations to
see what works best for you. More detailed instructions on how to work out each
day, along with training tips, are available with the interactive version available through
TrainingPeaks. Click
here to learn more.
|
Week |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
|
1 |
Bike & strength |
Run 30 min |
Strength & swim |
Run 30 min |
Rest |
Run 30 min |
Bike 60 min |
|
2 |
Run 30 min |
Strength & swim |
Run 30 min |
Bike & strength |
Rest |
Walk 60 min |
Run 35 min |
|
3 |
Strength & swim |
Run 35 min |
Bike 60 min |
Run & strength |
Rest |
Run 40 min |
Walk 60 min |
|
4 |
Run 30 min |
Strength & swim |
Run 30 min |
Bike & strength |
Rest |
Run 45 min |
Bike 70 min |
|
5 |
Strength & swim |
Run 40 min |
Bike & strength |
Run 30 min |
Rest |
Run 50 min |
Walk 60 min |
|
6 |
Run 30 min |
Strength & swim |
Run 30 min |
Bike & strength |
Rest |
Walk 60 min |
Bike 80 min |
|
7 |
Strength & swim |
Run 45 min |
Bike 60 min |
Run & strength |
Rest |
Run 55 min |
Walk 60 min |
|
8 |
Run 30 min |
Strength & swim |
Run 30 min |
Bike & strength |
Rest |
Run 60 min |
Bike 90 min |
Copyright 2006 by Hal Higdon. All rights reserved
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