First Time Finisher Training Plans
Week 4, International (Olympic) Distance
Week 4 is a “rest week” with total workout time about 3:20 hours of training. This rest week is very important for your body to help consolidate fitness gains, and let you catch up on rest, sleep, family obligations and other matters.
International (Olympic) Distance Plan – Week 4
Total Time about 3:20 and Swim yards about 900. You may add a 3rd swim session to the week by repeating one from this or a previous week. The numbers listed for bike & run are total minutes of cycling or running. The Swim specifics are linked below.
| Day | Run Minutes | Bike Minutes | Swim – Yards | Core Minutes |
| Monday | 15 | |||
| Tuesday | 800 | |||
| Wednesday | 45 | 15 | ||
| Thursday | 30 | |||
| Friday | 1000 | 15 | ||
| Saturday | 75 | |||
| Sunday | 30 | |||
| Weekly Total | 60 | 120 | 1800 | 45 |
| Total Time | 4:35 | |||
| Total Yards | 1800 | |||
Runs 1 & 2: These are just short runs, focus on great form and seeing some new scenery
Bike #1 & 2:This is a good week to get the bike tuned up if needed, and get any repairs made.
Swim 1: Pick your favorite, or one you want to work on a little more
Swim 2:Pick your favorite, or one you want to work on a little more
Core/Flexibility: I’ve grouped these together but in reality both Core Strength & Flexibility are ultimately key elements of a successful training plan. For just starting out, see if you can incorporate 15 minutes 2 – 3 thee times per week. I like to do 10-15 minutes of Sun Salutes as soon as I get dressed in the morning before starting other activities. Here is a video of the basic sun salute. Perform 3-4 of these to start your day, and it will take only 10-15 minutes.
