Anybody can run a triathlon, even if you haven't worked out in years. All it takes is patience and willpower...you must make it a priority in your lifestyle.

So many of us would love to enter a triathlon but never do, why? A sprint triathlon is a half mile swim, 12.4 mile bike ride and a 3.1 mile run.  It sounds horribly difficult but the truth is if you train for the event, you CAN DO IT!  Let that be your mantra or affirmation as you train, repeat over and over, “I CAN DO IT!”

Anybody can run a triathlon, even if you haven't worked out in years.  All it takes is patience and willpower...you must make it a priority in your lifestyle.  Once you do this then the training will come easy.  In the words of Sally Edwards, Ironman competitor "...set aside a certain time of day, 3-6 days per week, and call that an appointment, an appointment with your workout.  It is just as important as an appointment with your banker, doctor or hair stylist."  Do you still find you may not have enough time?  Sally Edward also mentions that the minimum threshold for triathlon fitness is a minimum of three workouts per week, minimum 30 minutes each...that's six hours a month?   How often do you watch television a month, read or play on the internet?   You may find that you have more time than you think.

There are Super Sprint Triathlons, Sprint Triathlons, Olympic Distance and Iron Man Competitions.  Select which is best for you depending on where you are in your fitness ability before you start the training.  For example, if you have never run a mile, don’t set an Iron Man as your first race goal, you may find the intensity and difficulty too much and not finish what you start.

This article will focus on the Sprint Distance Triathlon which is neither the shortest nor longest distance and is the fastest growing distance for races.

You must first focus on building a base before you can run the race.  Your joints need to build up the stamina to be able to take the pounding, your muscles need to build up the strength to swim, bike and run and your cardio respiratory system needs to build up the endurance to go all out for over an hour.  If you have the time, add a few strength training workouts a week to your schedule focusing on high repetition and low weight. 

There are a couple of tips you will want to follow to assist you in your training:

Tip #1:  The best tip to follow is never go up in training distance or duration by more than 10% the following week.

Tip #2:  Always schedule a 'rest' week once a month.  One of the most important aspects to training is rest.  You can't keep going up by 10% every week without a rest for your body.  You need a 30-50% decrease in duration/distance and intensity for a whole week at least once a month.  Not to worry, you will not lose your base but will come back stronger. 

Here is a training plan you can follow based on rarely to never exercising before you begin.   Don’t let yourself be intimated, you can run/ walk and swim slowly. 

Week:   Monday   Tuesday   Wednesday    Thursday     Friday        Saturday    Sunday          Total
1           Swim-15      Off            Bike-35            Run-20     Swim-30      Off            Bike-40            160
               Run-20       
2           Swim-20      Off            Bike-35            Run-20      Swim-30     Off            Bike-45            175
               Run-25       
3           Swim-20      Off            Bike-30            Run-25      Swim-35     Off            Bike-45            180
               Run-25       
4           Swim-20     Off             Run-25            Swim-25     Bike-45      Off            Run-30            175
               Bike-30       
5           Swim-25     Off             Run-25            Run-30       Swim-30     Off            Bike-45            185
               Bike-30             
6           Run-15       Off              Bike-25           Run-15       Bike-25       Off            Swim-20          100

REST Wk.               

7            Run-15        Off             Bike-30           Bike-25           Run-20     Off           Swim-25         115
              Open Water
8           Swim-25       Off             Run-35          Bike-50           Swim-30    Off          Run-35            210
              Bike-35             
9           Swim-25       Off             Run-25          Swim-30         Bike-35      Off          Run-35            205
              Bike-35       Run-20     
10        Swim-30       Off              Bike-45          Run-45           Swim-35    Off          Bike-60           245
             Run-30             
11       Swim-20        Off              Run-25          Bike-35           Swim-20    Off          Bike-55           215
             Bike-30       Run-30 
12      Swim-20         Off                 Off                Run-30            Bike-45      Off         Swim-20         115
              Open Water
13          Off               Bike-15         Off               Swim-15            Run-15     Off          Race!!!             45

Sprint Distance: Swim - 0.6mi, Bike - 12.4mi, Run - 3.1mi
 
http://www.beginnertriathlete.com/sprint%20programs.htm

Sign up for the big day so you are committed.  You have trained, you can do it, now just do it!  You will be happy you did.