This is a twelve week plan. Each week is explained in detail in the coming sections, but this shows an overview of all the weeks.
Feel free to print the above graphic and put it on your wall as a calendar that you can cross off training days you complete. This is a great way to graphically see the progress you are making as well as know where you are within the entire program.
If your race is sooner than twelve weeks away then I suggest you cut weeks from the end of the first month of training. For example, if your race is ten weeks away, do the first and second week of the first month and then skip the rest of that month and start the second month. This will get you on track for your race. I wouldn’t recommend cutting your training down to anything less than ten weeks though unless you have a base of fitness from regular swimming, biking, or running already.
During any of the weeks, feel free to move the workouts around to fit your schedule. The order throughout the week is not important. However, the first few weeks are designed to work you hard and then rest you a lot. Running is the hardest on your body. Swimming is the easiest, so in a training sense, swimming and rest days are both rest days. Yeah, you’re rolling your eyes right now if you are not a very good swimmer. Don’t worry, there will be actual rest days. Swimming is great exercise because it works your body in a non-damaging way. Biking is kind of in the middle. It’s still easier on the body than running, but there is much bumping of the arms along with strain in the back, neck, and knees that requires recovery before repeating. There is also butt pain that will get better as you ride more. Keep this in mind as you plan out your week.
For any of these workouts, if you have a better start than your average couch potato in either of the three sports then please go further than the prescribed workout. Same if you are struggling with any. Go easier if you have to and don’t feel bad about it. You’ll get there. You will improve.