3 Month XTerra Training Plan
XTERRA “First Time Finisher”
An accelerated three-month training plan
Designed by: Steel City Endurance coach, Suzanne Atkinson.
Specific Questions? Please leave a comment on this post and I’ll answer it as soon as I can.
Who this three month XTerra Training plan will help most
This plan is for the first time, first or second year multisport athlete who is in good health and can handle a beginning volume of 2:30 per week. If you follow this training plan, you should have no trouble finishing your first XTERRA.
Suggested workout durations are based on conservative “First Time Finisher” times, and the overall plan includes a “rest” week every 4th week. Keep all workouts easy at a pace that you could hold a conversation and try to do your weekend long rides and runs on the trails.
You’re responsible for your own self-care and health
By downloading and following this plan, you agree to the waiver and release of liability stating that you are in good physical health and have received a doctor’s clearance for participation in endurance sports training if applicable.
How fast will this make me?
This is a basic plan designed to build endurance in the novice triathlete in their 1st or 2nd year of the sport. Workout durations are based on projected “First Time Finisher” times. If you are able to complete this plan while remaining injury free, you should be successful in completing your first XTERRA.
| Mon | Tues | Wed | Thur | Fri | Sat | Sun | |
| Wk 1 2h 30min |
OFF | Swim 400 yards | Bike 30:00 | Run 20:00 | Swim 500 yards | Bike 50:00 | Run 25:00 |
| Wk 2 2h 50m |
OFF | Swim 500 yards | Bike 40:00 | Run 20:00 | Swim 600 yards | Bike 55:00 | Run 30:00 |
| Wk 3 3h 05m |
OFF | Swim 600 yards | Bike 45:00 | Run 25:00 | Swim 700 yards | Bike 60:00 | Run 35:00 |
| Wk 4 2h 10m |
OFF | Swim 400 yards | Bike 30:00 | Run 15:00 | Swim 500 yards | Bike 45:00 | Run 20:00 |
| Wk 5 3h 10m |
OFF | Swim 600 yards | Bike 50:00 | Run 20:00 | Swim 800 yards | Bike 70:00 | Run 40:00 |
| Wk 6 | OFF | Swim 700 yards | Bike 60:00 | Run 25:00 | Swim 900 yards | Bike 80:00 | Run 45:00 |
| Wk 7 | OFF | Swim 800 yards | Brick Day Bike 70:00 Run 10:00 |
Run 30:00 | Swim 1000 yards | Bike 90:00 | Run 50:00 |
| Wk 8 2h 25m |
OFF | Swim 600 yards | Brick Day Bike 30:00 Run 10:00 |
Run 20:00 | Swim 600 yards | Bike 50:00 | Run 25:00 |
| Wk 9 4h 15m |
OFF | Swim 800 yards | Brick Day Bike 60:00 Run 10:00 |
Run 30:00 | Swim 1100 yards | Bike 100:00 | Run 55:00 |
| Wk 10 4h 25m |
Transition T1 |
Swim 900 yards | Brick Day Bike 70:00 Run 35:00 |
OFF | Swim 1200 yards | Bike 120:00 | Run 60:00 |
| Wk 11 5h 10m |
Transition T2 |
Swim 750 | Brick Day Bike 65:00 Run 30:00 |
OFF | Swim 900 yards | Bike 90:00 | Run 45:00 |
| Wk 12 2h 55m |
Transition T2 |
Swim 500 | Brick Day Bike 35:00 Run 25:00 |
OFF |
Swim 250
Bike 30:00
|
Run 10:00
Gear Check
|
RACE! |
Suzanne Atkinson is a certified USA Triathlon and USA Cycling Coach who started Steel City Endurance last year (www.steelcityendurance.com) She competes in Sprint and Olympic Distance Triathlons with her most notable competition being the 2006 Escape from Alcatraz Triathlon. She also gives fitness lectures to the Explorers Club of Pittsburgh Mountaineering School, is an Emergency Medicine physician, and a former Outward Bound Instructor in Montana and Minnesota.
hi what is ment by brick day thank u
Hi Shane, a brick is when you do 2 of the activities one after the other ,taking a very short, < 15 minute break but preferably more like < 5 minutes to simulate race day.
ok thanks I was wondering about the time in between that helps thank you
Obviously this was for the XTerra in 2007 as noted in the comments. If the distances haven’t changed or you are training for a similar distance race, the plan should still be good!
What does T1 and T2 mean?
T1 is transition one, the transition between the swim and teh bike, or the first two events. T2 is the transition between the bike and the run or the 2nd two events. T3 is beer:thirty. 😉
T1 is Transition 1, T2 is Transition 2
Still confused by the T1 & T2 Mondays you have listed. Is that an off day? Thanks!
No Mike, those are days set aside to practice Transition 1 & Transition 2.
Great… thanks for the reply! what is the set-up for that transition day? Do you swim->bike for a certain length on those Mondays? Just trying to see if I can use this schedule to train for my first Xterra, but that is still not clear. Thanks again!
or am I just practicing how I go from being on the bike to getting my shoes on but not really putting in time and miles? Thanks.
yes, just going from swim gear to bike gear several times on the t1 day, and from bike gear to run gear on the t2 day. This is just a simple basic training plan that will get you prepared for the bare minimum of finishing your first race. Let me know what other detail you’re looking for.
I am wondering if you can give me tips to train for an xterra (biking part)? I live in Saskatchewan but I want to do xterra races. How do I train on my bike without mountians close by ie on my bike trainer
Training for Trail riding requires skills that can only be obtained on the trail itself. Fitness is not so hard to aquire but in an XTerra, skills may actually outweigh fitness for a large group of people. once your skills are no longer your limiter, improving specific fitness on a trainer will help. But if skills are the limiter, even the rider with the best fitness will not perform well.
You don’t need mountains to train mountain biking skills. Mountains add “hills” and gravity. Plenty of trail riding on flat lands can provide a good variety o help with your skill development.
Hey! I just wanted to say thank you for the detailed training. I appreciate it very much!
Is this for an Olympic or Sprint distance?
It would work best for a sprint…bare bones for an Olympic. But you can easily just add 25-75% to the durations as you get closer to your goal race, dependign on where your’e starting from. Good luck.
You’re welcome, best of luck!