Full disclosure: Experts recommend training for at least eight to 12 weeks before doing a sprint tri (if you have the time, try this plan).
But despite my concerns about signing up for the Iron Girl triathlon only a month beforehand—you can track my progress by reading all of my Tri in Thirty posts—I learned that training for a triathlon in 30 days is doable—if you have a good training routine. This is the one that helped me to get race-ready—and cross the finish line!—in such a short amount of time:
Week One Training Plan:
Monday
Strength training moves that focus on hip and core strength
Tuesday
Run for 30 to 40 minutes total, incorporating five 15-second sprints (and 60 seconds of recovery between each one) after the first 10 minutes
Wednesday
Swim for 30-45 minutes in the morning
Run for 30-40 minutes at an easy pace in the evening
Strength training moves that focus on hip and core strength (can be done any time)
Thursday
Run for 2 miles at goal race pace. Recover for 2 minutes, and then run another 2 miles at goal race pace.
Friday
Swim for 30-45 minutes
Saturday
Long run—go as far you can at a sustainable, relatively easy pace (but you should run for no more than an hour, max)
Sunday
Bike for one hour, focusing on getting comfortable on your bike
Week Two Training Plan:
Monday
Strength training moves that focus on hip and core strength
Pilates or yoga (this is optional, but if you choose to do it, you should aim for a 30- to 45-minute sequence to stretch out your body)
Tuesday
Bike for 30 minutes
Run for 30 to 40 minutes total, incorporating five 15-second sprints (and 60 seconds of recovery between each one) after the first 10 minutes
Stretching or yoga for 10-20 minutes—Sumbal recommends doing hip bridge stretches, lumbar stretches, and downward dog
Wednesday
Swim for 30 minutes
Strength training moves that focus on hip and core strength
Thursday
Bike for an hour, incorporating intervals
Run for 2 miles
*It's key to do these one right after the other (called a "brick" workout) so that your body gets used to going straight from one activity to the next, as it will in the actual race.
Friday
Swim for 30 minutes
Saturday
Long run—go as far you can go at a sustainable, relatively easy pace (but you should run for no more than an hour, max)
Sunday
Light workout—your choice!—for up to an hour
Week Three Training Plan:
Monday
Run 5-6 miles at a 75 percent effort
Tuesday
Swim for 60 minutes
Wednesday
Bike for 30-60 minutes
Run for 40-50 minutes total, incorporating five 15-second sprints (and 60 seconds of recovery between each one) after the first 10 minutes
Thursday
Swim for 60 minutes
Friday
Long run—go as far as you can at a sustainable, relatively easy pace (but you should run for no more than an hour, max)
Saturday
Swim for 1,000 meters (the last 500 should be at race pace)
Bike for 75 minutes, incorporating intervals
Run for 20 to 25 minutes, incorporating intervals
*It's key to do these one right after the other (called a "brick" workout) so that your body gets used to going straight from one activity to the next, as it will in the actual race.
Sunday
Do up to 90 minutes of the physical activity of your choice
Week Four Training Plan:
Monday
Swim for 1,600 meters
Tuesday
Bike for 60 minutes
Run for 30 to 40 minutes at an easy pace
Wednesday
Swim for 45 minutes
Thursday
Bike for 75 minutes
Run for 40 to 50 minutes total, incorporating five 15-second sprints (and 60 seconds of recovery between each one) after the first 10 minutes
Friday:
Off day—use this time to look over racecourse maps and your schedule and to pack your transition bags
Pilates or yoga (this is optional, but if you choose to do it, you should aim for a 30- to 45-minute sequence to stretch out your body)
Saturday
Bike for 40 to 50 minutes
Run for 15 minutes total, incorporating three to four 30 second sprints (and 60 seconds of recovery between each)
Swim for 10 to 20 minutes in open water with your wetsuit on (this is optional)
Sunday
Race day!
