Below is an 16-week training plan for a Half Ironman-distance triathlon. If you prefer, you may download this program and print it out. The Half Ironman-distance triathlon consists of 1.2 miles of swimming, 56 miles of cycling, and 13.1 miles of running. This program is designed for someone who has completed a triathlon before and has 7-13 hours per week to devote to training. Before starting this program, you should be able to swim 45 minutes, cycle 120 minutes, and run 60 minutes without stopping. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at chris.jan.berg@gmail.com

* = Brick workout. The run portion should be done immediately after the bike/spin.
Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)
Core = Core workout.
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
Spin = Spin class. These are avail able at your local gym. If you are unable to attend one, use a cycling trainer with one of the indoor cycling workouts on amateurendurance.com

The swim workouts are meant to be done in a pool. You can find pool workouts for FREE on Amateur Endurance. Track workouts are intended to be completed on a track. Most local High Schools open their tracks after school hours to the public. Check with you local High School for details. Track workouts will be posted on Amateur Endurance around March 1, 2010. Spin workouts/classes can be found at almost any gym. The 24 Hour Fitness by my place charges $1 for each class. If you don’t have access to a spin class you can do the workout on a stationary trainer. If you don’t have access to a stationary trainer, find a loop or route that has very little traffic where you can do the workout. The spin workout is intended to be a high-intensity, interval workout. Indoor Cycling Workouts (stationary trainer workouts) are available for FREE on Amateur Endurance.

Below is an 16-week training plan for a Olympic-distance triathlon. If you prefer, you may download this program and print it out. The Olympic-distance triathlon consists of 1.5km of swimming, 40km of cycling, and 10km of running. This program is designed for someone who is relatively new to triathlon and has 5-11 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at chris.jan.berg@gmail.com

* = Brick workout. The run portion should be done immediately after the bike/spin.
Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)
Core = Core workout.
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
Spin = Spin class. These are avail able at your local gym. If you are unable to attend one, use a cycling trainer with one of the indoor cycling workouts on amateurendurance.com

The swim workouts are meant to be done in a pool. You can find pool workouts for FREE on Amateur Endurance. Track workouts are intended to be completed on a track. Most local High Schools open their tracks after school hours to the public. Check with you local High School for details. Track workouts will be posted on Amateur Endurance around March 1, 2010. Spin workouts/classes can be found at almost any gym. The 24 Hour Fitness by my place charges $1 for each class. If you don’t have access to a spin class you can do the workout on a stationary trainer. If you don’t have access to a stationary trainer, find a loop or route that has very little traffic where you can do the workout. The spin workout is intended to be a high-intensity, interval workout. Indoor Cycling Workouts (stationary trainer workouts) are available for FREE on Amateur Endurance.

Below is an 12-week training plan for a Olympic-distance triathlon. If you prefer, you may download this program and print it out. The Olympic-distance triathlon consists of 1.5km of swimming, 40km of cycling, and 10km of running. This program is designed for someone who is relatively new to triathlon and has 5-11 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at chris.jan.berg@gmail.com

The swim workouts are meant to be done in a pool. You can find pool workouts for FREE on Amateur Endurance. Track workouts are intended to be completed on a track. Most local High Schools open their tracks after school hours to the public. Check with you local High School for details. Track workouts will be posted on Amateur Endurance around March 1, 2010. Spin workouts/classes can be found at almost any gym. The 24 Hour Fitness by my place charges $1 for each class. If you don’t have access to a spin class you can do the workout on a stationary trainer. If you don’t have access to a stationary trainer, find a loop or route that has very little traffic where you can do the workout. The spin workout is intended to be a high-intensity, interval workout. Indoor Cycling Workouts (stationary trainer workouts) are available for FREE on Amateur Endurance.

* = Brick workout. The run portion should be done immediately after the bike/spin.
Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)
Core = Core workout.
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
Spin = Spin class. These are avail able at your local gym. If you are unable to attend one, use a cycling trainer with one of the indoor cycling workouts on amateurendurance.com

Swim workouts available for FREE on amateurendurance.com

Below is an 16-week training plan for a sprint-distance triathlon. If you prefer, you may download this program and print it out. The program is designed for someone who is relatively new to triathlon and has 5-8 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at chris.jan.berg@gmail.com

The swim workouts are meant to be done in a pool. You can find pool workouts for FREE on Amateur Endurance.  Track workouts are intended to be completed on a track. Most local High Schools open their tracks after school hours to the public. Check with you local High School for details.  Track workouts will be posted on Amateur Endurance around March 1, 2010. Spin workouts/classes can be found at almost any gym. The 24 Hour Fitness by my place charges $1 for each class. If you don’t have access to a spin class you can do the workout on a stationary trainer. If you don’t have access to a stationary trainer, find a loop or route that has very little traffic where you can do the workout. The spin workout is intended to be a high-intensity, interval workout. Indoor Cycling Workouts (stationary trainer workouts) are available for FREE on Amateur Endurance.

* = Brick workout. The run portion should be done immediately after the bike/spin.
Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)
Core = Core workout.
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
Spin = Spin class. These are avail able at your local gym. If you are unable to attend one, use a cycling trainer with one of the indoor cycling workouts on amateurendurance.com

Swim workouts available for FREE on amateurendurance.com

Below is an 16-week training plan for a 1/2 marathon. If you prefer, you may download this program and print it out. The program is designed for someone who is relatively new to running and has 3-7 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at chris.jan.berg@gmail.com

Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)

Core = Core workout.
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
Fartlek = This is a run where you do fast/slow intervals. An example would be 9 minutes easy, 1 minute fast, and repeat 6 times.

Below is an 12-week training plan for a 1/2 marathon. If you prefer, you may download this program and print it out. The program is designed for someone who is relatively new to running and has 3-7 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at chris.jan.berg@gmail.com

Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)

Core = Core workout.
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
Fartlek = This is a run where you do fast/slow intervals. An example would be 9 minutes easy, 1 minute fast, and repeat 6 times.

Below is an 12-week training plan for a 10k. If you prefer, you may download this program and print it out. The program is designed for someone who is relatively new to running and has 3.5-5.5 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at chris.jan.berg@gmail.com

Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)

Core = Core workout.
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
Fartlek = This is a run where you do fast/slow intervals. An example would be 9 minutes easy, 1 minute fast, and repeat 6 times.

Below is an 8-week training plan for a 10k. If you prefer, you may download this program and print it out. The program is designed for someone who is relatively new to running and has 3.5-5.5 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at chris.jan.berg@gmail.com

Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)

Core = Core workout.
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
Fartlek = This is a run where you do fast/slow intervals. An example would be 9 minutes easy, 1 minute fast, and repeat 6 times.

Below is an 8-week training plan for a 5k. If you prefer, you may download this program and print it out. The program is designed for someone who is relatively new to running and has 3-5 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at chris.jan.berg@gmail.com

Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)

Core = Core workout.
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
Fartlek = This is a run where you do fast/slow intervals. An example would be 9 minutes easy, 1 minute fast, and repeat 6 times.

Below is a 4-week training plan for a 5k. If you prefer, you may download this program and print it out. The program is designed for someone who is relatively new to running and has 3-5 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at chris.jan.berg@gmail.com

Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)

Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.