Week 6 Training Plan – First Time Finisher International Distance

First Time Finisher Training Plans

Week 6, International (Olympic) Distance

Week 6 is about 7:00 hours of training, with 2900 yards Swimming.  There are now only 7 weeks remaining until your goal race.  The numbers listed for bike & run are total minutes of cycling or running. The Swims are listed in yards and suggested practices are linked below.

Day Run Bike Swim Core
Monday 15 min
Tuesday 1200 yds
Wednesday 75 min 15 min
Thursday 40 min
Friday 1700 yds 15 min
Saturday 120 min
Sunday 55 min
Weekly Total 95 min 195 min 2900 yds 45 min


Runs 1 & 2:

This week’s runs increase slightly with an additional 5 minutes or about a half a mile onto the long run. It may not seem like much, but the idea here is consistency and preventing injury.  Feel free to walk 1 minute every mile if that’s part of your game plan for race day.

Bike #1 & 2:

This week’s bike rides increase a little both more with an additional 15 minutes on each of the rides.  Remember that the goal is to build endurance and enjoy your training as well. Be sure to choose a safe, scenic route for your longest bike ride and ride with a friend if that makes things more enjoyable for you.

Swim 1: Swim Workout Olympic  “H”

Swim 2: Swim Workout Olympic – “G”

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.