XTERRA Triathlon Training Program (Beginner)
Specific Questions? Email Suzanne at coach@steelcityendurance.comThis plan was custom designed for the XTERRA Appalachia 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 a beginning XTerra race
Suzanne Atkinson is a certified USA Triathlon and USA Cycling Coach who started Steel City Endurance in 2006 She coaches triathletes, cyclists, runners and swimmers of all abilities including National and World Champions in triathlon, aquathon and duathlon. She’s coached a worked record holder in marathon swimming and a national champion in masters swimming.
She has competed in Sprint and Olympic Distance Triathlons with her most notable competition being the 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.
