MX Full - Beginner

Overview

This Full Distance triathlon program is designed for the athlete looking to do his first iron distance race. You may or may not have done a 70.3 race(s) and have limited time to train during the week. 

Total Weekly hours : 8 to 14 hours

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 Int (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner run: Long Endurance + Strength (1) swim: Speed/Recovery (1) ride: Long Endurance (2) ride: Leg Smasher run: Run Off the Bike - Race Specific (1)

swim: 2h 2 m
run: 2h 12 m
ride: 3h 10 m
Total: 7h 24 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 Int (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner run: Long Endurance + Strength (3) swim: Speed/Recovery (2) ride: Long Endurance (2) ride: Leg Smasher run: Run Off the Bike - Race Specific (1)

swim: 2h 4 m
run: 2h 27 m
ride: 3h 10 m
Total: 7h 41 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (1) run: Hill Repeats Tops & Tails (1) swim: Race Specific Swim (1) run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Long Endurance (2) ride: Leg Smasher run: Run Off the Bike - Race Specific (1)

swim: 2h 11 m
run: 2h 27 m
ride: 3h 10 m
Total: 7h 48 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (1) run: Hill Repeats Tops & Tails (2) swim: Race Specific Swim (1) run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Long Endurance (3) ride: Leg Smasher run: Run Off the Bike - Race Specific (1)

swim: 2h 15 m
run: 2h 27 m
ride: 3h 25 m
Total: 8h 7 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (1) run: Hill Repeats Tops & Tails (3) swim: Elevator run: Long Endurance + Strength (2) swim: Speed/Recovery (3) ride: Long Endurance (3) ride: Leg Smasher run: Run Off the Bike - Race Specific (2)

swim: 2h 35 m
run: 2h 46 m
ride: 3h 25 m
Total: 8h 46 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (3) run: Hill Repeats Tops & Tails (3) swim: Elevator run: Long Endurance + Strength (2) swim: Speed/Recovery (3) ride: Long Endurance (3) ride: Bike Pain Cave run: Run Off the Bike - Race Specific (2)

swim: 2h 45 m
run: 2h 46 m
ride: 3h 19 m
Total: 8h 50 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance (3) ride: Bike Pain Cave run: Run Off the Bike - Race Specific (3)

swim: 2h 43 m
run: 4h 5 m
ride: 3h 19 m
Total: 10h 7 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (2) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance (3) ride: Bike Pain Cave run: Run Off the Bike - Race Specific (3)

swim: 2h 12 m
run: 4h 5 m
ride: 3h 19 m
Total: 9h 36 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance Ride ride: Bike Pain Cave run: Run Off the Bike - Race Specific (4)

swim: 2h 58 m
run: 3h 45 m
ride: 2h 19 m
Total: 9h 2 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Long Steady Distance swim: Speed/Recovery (4) ride: Long Endurance Ride ride: Bike Pain Cave run: Run Off the Bike - Race Specific (4)

swim: 2h 58 m
run: 3h 45 m
ride: 2h 19 m
Total: 9h 2 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS Full (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Long Endurance + Strength (3) swim: Speed/Recovery (4) ride: Long Endurance (2) ride: Bike Pain Cave run: Run Off the Bike - Race Specific (4)

swim: 2h 58 m
run: 2h 45 m
ride: 3h 4 m
Total: 8h 47 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (4) run: Taper Run ride: Taper Bike Spin run: Taper Run ride: Taper Day Off other: Taper Swim + Bike other: Race Day

swim: 0h 45 m
run: 0h 59 m
ride: 0h 45 m
other: 0h 40 m
Total: 3h 9 m

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