XTERRA Appalaichia Triathlon Training Program (Beginner)

Designed by: Steel City Endurance coach, Suzanne Atkinson.
Specific Questions? Email Suzanne at coach@steelcityendurance.com
This plan is custom designed for the 2007 XTERRA Appalachia by American Adventure Sports, being held on Sunday, August 5th, 2007 at Yellow Creek State Park, Penn Run, Pennsylvania.

  • 1000 yard swim
  • 11 mile mountain bike
  • 4.2 mile trail run

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 the XTERRA Appalachia by American Adventure Sports..

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.

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.

Mon Tues Wed Thur Fri Sat Sun
Wk 1
2h 30min
Apr16-22
OFF Swim 400 yards Bike 30:00 Run 20:00 Swim 500 yards Bike 50:00 Run 25:00
Wk 2
2h 50m
Apr23-29
OFF Swim 500 yards Bike 40:00 Run 20:00 Swim 600 yards Bike 55:00 Run 30:00
Wk 3
3h 05m
Apr30-May6
OFF Swim 600 yards Bike 45:00 Run 25:00 Swim 700 yards Bike 60:00 Run 30:00
Wk 4
2h 10m
May7-13
OFF Swim 400 yards Bike 30:00 Run 15:00 Swim 500 yards Bike 45:00 Run 20:00
Wk 5
3h 10m
May14-20
OFF Swim 600 yards Bike 45:00 Run 20:00 Swim 800 yards Bike 65:00 Run 35:00
Wk 6
May21-27
OFF Swim 700 yards Bike 50:00 Run 25:00 Swim 900 yards Bike 75:00 Run 40:00
Wk 7
4h 05m
May28-Jun3
OFF Swim 800 yards Bike 55:00 Run 30:00 Swim 1000 yards Bike 80:00 Run 45:00
Wk 8
2h 25m
Jun4-10
OFF Swim 600 yards Bike 30:00 Run 20:00 Swim 600 yards Bike 50:00 Run 25:00
Wk 9
4h 15m
Jun11-17
OFF Swim 800 yards Bike 55:00 Run 30:00 Swim 1100 yards Bike 90:00 Run 45:00
Wk 10
4h 25m
Jun18-24
OFF Swim 900 yards Bike 60:00 Run 30:00 Swim 1200 yards Bike 100:00 Run 50:00
Wk 11
5h 10m
Jun25-Jul1
OFF Swim 1000 Brick Day
Bike 65:00
Run 10:00
Run 35:00 Swim 1300 yards Bike 110:00 Run 55:00
Wk 12
2h 55m
Jul2-8
OFF Swim 800 Brick Day
Bike 40:00
Run 10:00
Run 20:00 Swim 800 yards Bike 60:00 Run 30:00
Wk 13
5h 10m
Jul9-15
OFF Swim 1100 Brick Day
Bike 70:00
Run 10:00
Run 35:00 Swim 1400 yards Bike 120:00 Run 60:00
Wk 14
5h 35m
Jul16-22
Transition
T1
Swim 1200 Brick Day
Bike 70:00
Run 35:00
OFF Swim 1500 yards Bike 120:00 Run 60:00
Wk 15
4h 25m
Jul23-29
Transition
T2
Swim 750 Brick Day
Bike 60:00
Run 30:00
OFF Swim 1000 yards Bike 90:00 Run 45:00
Wk 16
Jul30-Aug5
Transition
T1 & T2
Swim 500 Brick Day
Bike 35:00
Run 25:00
OFF
Swim 250
Bike 30:00
Run 10:00
Gear Check
RACE!

Please note that this is a basic plan designed to build endurance in the novice traithlete 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 the Appalachia XTERRA Appalachia 2007 by American Adventure Sports.

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.
Freestyle Swimmer Struggling to Breath

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