XTERRA Appalaichia Triathlon Training Program (Beginner)
Specific Questions? Email Suzanne at firstname.lastname@example.orgThis 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.
|OFF||Swim 400 yards||Bike 30:00||Run 20:00||Swim 500 yards||Bike 50:00||Run 25:00|
|OFF||Swim 500 yards||Bike 40:00||Run 20:00||Swim 600 yards||Bike 55:00||Run 30:00|
|OFF||Swim 600 yards||Bike 45:00||Run 25:00||Swim 700 yards||Bike 60:00||Run 30:00|
|OFF||Swim 400 yards||Bike 30:00||Run 15:00||Swim 500 yards||Bike 45:00||Run 20:00|
|OFF||Swim 600 yards||Bike 45:00||Run 20:00||Swim 800 yards||Bike 65:00||Run 35:00|
|OFF||Swim 700 yards||Bike 50:00||Run 25:00||Swim 900 yards||Bike 75:00||Run 40:00|
|OFF||Swim 800 yards||Bike 55:00||Run 30:00||Swim 1000 yards||Bike 80:00||Run 45:00|
|OFF||Swim 600 yards||Bike 30:00||Run 20:00||Swim 600 yards||Bike 50:00||Run 25:00|
|OFF||Swim 800 yards||Bike 55:00||Run 30:00||Swim 1100 yards||Bike 90:00||Run 45:00|
|OFF||Swim 900 yards||Bike 60:00||Run 30:00||Swim 1200 yards||Bike 100:00||Run 50:00|
|OFF||Swim 1000||Brick Day
|Run 35:00||Swim 1300 yards||Bike 110:00||Run 55:00|
|OFF||Swim 800||Brick Day
|Run 20:00||Swim 800 yards||Bike 60:00||Run 30:00|
|OFF||Swim 1100||Brick Day
|Run 35:00||Swim 1400 yards||Bike 120:00||Run 60:00|
|Swim 1200||Brick Day
|OFF||Swim 1500 yards||Bike 120:00||Run 60:00|
|Swim 750||Brick Day
|OFF||Swim 1000 yards||Bike 90:00||Run 45:00|
T1 & T2
|Swim 500||Brick Day
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.