You Asked: I want me an 8-week tri programme!!

“Dear Fit Girl,

Thanks for your article , I’ve just signed up for my first triathlon: 400m Swim, 10km Bike, 2.5km Run.

I did a relay tri a few weeks ago and did the 800m swim, which was quite tough as I am not a swimmer!

For my first full tri, I’ve decided to do the most basic one – could you recommend what kind of training I should be doing if I have 8 weeks until the event?

Many thanks,
S”

Hi Sarah,

First of all congratulations on entering a full tri by yourself, it’s always great to hear about inspired readers!!! OK, so the race is entered!! Now it’s time to train!!

Before we start, if you cannot complete the distances prescribed, just walk in between if it’s running, or take a breather if it’s cycling or swimming.

Do at least one of the disciplines each week as well as one resistance session, as timing would have it, we urge you to do our 4 Week Summer Challenge Workoutat least once a week to ensure you are nice and strong for your race!! All workouts should include a 5-10 minute warm up and cool down.

Week 1:
S1: Swim 400m and time yourself
and, or
S2:Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke

R1: Run for 10 minutes
and, or
R2: Run 2.5k and time yourself

B1: Join a spin class
and, or
B2: Cycle for 40 minutes

Week 2:

S1: Swim 20 minutes, (steady pace for four lengths, fast pace for one length)
and, or
S2: Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke

R1: Run for 15 minutes
and, or
R2: Run for 15 minutes, with a 1 minute sprint every 5 minutes

B1: Join a spin class
and, or
B2: Cycle for 45 minutes

Week 3:

S1: Swim 20 minutes, (steady pace for three lengths, fast pace for one length)
and, or
S2: Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke

R1: Run for 15 minutes at a slightly faster pace than jog pace
and, or
R2: Run 1.5k and time yourself

B1: Join a spin class
and, or
B2: Cycle for 30 minutes including some uphill inclines, preferably outside

Week 4:

S1: Swim 20 minutes, (steady pace for two lengths, fast pace for one length)
and, or
S2: Swim (swim fast for 25 metres and recover for 30-60 seconds) x 10

R1: Run 6 x 200m sprints, with 200m walking recovery
and, or
R2: Run 1.5k hilly run, preferably outside

B1: Join a spin class
and, or
B2: Cycle for 40 minutes with a 2 minute sprint every 10 minutes.

Week 5:

S1: Swim 20 minutes, (steady pace for one length fast pace for one length)
and, or
S2: Swim for 20 minutes doing a combination of breast stroke, front crawl and back stroke

R1: Run 6 x 30 seconds hills sprints, 2.5 minute recovery
and, or
R2: Run 20 minutes easy pace

B1: Join a spin class
and, or
B2: Cycle for 20 minutes, run for 10 minutes straight after

Week 6:

S1: Swim 20 minutes, (steady pace for one length fast pace for two lengths)
and, or
S2: Swim (swim fast for 50 metres and recover for 30-60 seconds) x 5

R1: Run 6 x 200m sprints, with 200m walking recovery
and, or
R2: Run for 15 minutes, 2 minutes jogging, 1 minute, faster than jog pace

B1: Bike join a spin class
and, or
B2: Cycle for 25 minutes, run for 10 minutes straight after

Week 7:

S1: Swim 20 minutes, (steady pace for 1 lengths fast pace for 3 lengths)
and, or
S2: Swim (swim fast for 75 metres and recover for 30-60 seconds) x 3

R1: Run 6 x 200m sprints, with 200m walking recovery
and, or
R2: Run for 15 minutes, 2 minutes jogging, one minute, faster than jog pace

B1: Join a spin class
and, or
B2: Cycle for 30 minutes, run for 10 minutes straight after

Week 8:

Swim at a steady pace for 20 minutes

Run at a steady pace for 15 minutes

Cycle for 30 minutes

RACE DAY!!!!!!

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2. You Asked: Any advice on training and food for a 10k?