10 Week Training Guide
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- Claire Wood
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1 10 Week Training Guide Start slow and easy if you need to take short breaks during your activity that is OK. The goal is to get moving and log the distances that total up to complete a triathlon. Make sure that you cool down and stretch well after each activity session and take one day of rest each week. Stretching tips are attached. Week 1: May 23 Day 1: Swim 25-meters in a pool (1 lap) Day 3: Run ¼ of a mile or run/walk 5 minutes Week 2: May 30 Day 1: Swim 25-meters in a pool (1 lap) Day 3: Run ¼ mile of run/walk 5 minutes
2 Week 3: June 6 You will complete two days of activity this week to reach your week goal. Day 1: Bike 1 mile or ride for 8 minutes Day 2: Run ½ mile or run/walk 10 minutes Week 4: June 13 Day 1: Swim 50-meters in a pool (2 laps) Day 3: Run 1/2 mile or run/walk for 10 minutes Week 5: June 20 You will complete two days of activity this week to reach your week goal. Week 6: June 27 Day 3: Run 1/4 mile or run/walk 5 minutes Week 7: July 4 Day 3: Run 1/4 mile or run/walk for 5 minutes
3 Week 8: July 11 You will complete two days of activity this week to reach your week goal. Day 2: Bike 1 ½ miles or ride for 12 minutes Week 9: July 18 Day 1: Swim 50-meters in a pool (2 laps) Day 2: Bike 1 ½ miles or ride for 12 minutes Day 3: Run 1/2 mile or run/walk 10 minutes Week 10: July 25 This week is your last week to meet your goal of completing a Triathlon in 10 weeks! You have already completed the bike portion of the triathlon- CONGRATULATIONS! To finish the swim and run, you need to complete two days of activity this week. Day 1: Swim 50-meters in a pool (2 laps) Day 2: Run 1/2 mile or run/walk 10 minutes and do that for at least 10 minutes, then give yourself a big pat on the back for making it to your goal!
4 Other Tips: Did you know 1 lap in a pool = 25 meters 1 lap around a track = ¼ mile 2 laps around a track = ½ mile 3 laps around a track = ¾ mile 4 laps around a track = 1 mile Examples of Other Fitness Activities To Try Jump rope, Hula-Hoop, go for a hike, rollerblade, play tag with friends & family, Zumba, Wii Sports, hopscotch, or swing! YOU ARE AN ATHLETE!
5 Stretching Tips! Stretching is a key part of exercising. Stretching increases flexibility and improves the range of motion of your joints. Before you stretch, warm up your muscles with 5 to 10 minutes of light activity. For this Triathlon training, you should always stretch before and after each day s activity, or take a break in the middle of the activity to do your stretches. Don t bounce when you stretch Be gentle when stretching Hold each stretch for about 30 seconds, then switch sides and repeat If you feel pain, you ve stretched too far! Take it slow! Calf Stretch: Face a solid structure such as a wall with your right foot ahead of your left, toes straight ahead. Bend your right knee, press your hips forward, and lean into the wall. Keep both heels down, your left leg straight, and your right knee over your ankle. Hold for about 30 seconds. Repeat 3 to 5 times with each leg. Quadriceps Stretch: Steady yourself with one hand. With the other, grab outside leg at the ankle. Gently pull foot up and towards the buttocks until you feel a stretch along the front of thigh. Thigh should be pulled straight back and not drift to outside. Hold seconds. For variation, grab opposite ankle (grab right ankle with left hand). Do 2 to 3 repetitions per leg. Knees to Chest Stretch: Lie on your back. Bend your knees, and lift your feet off the floor. Grasp your knees with your arms and pull your knees toward your chest. Hold for about 30 seconds. Repeat 3 to 5 times.
6 Triceps Stretch: Place your right hand between your head, palm facing your head. With your left hand, grasp your right elbow and pull downward until you feel a stretch in the back of your right arm. Hold for seconds; repeat 3 to 5 times with each arm. Adductors Stretch: Sitting with your back straight, bring the soles of your feet together. Let your knees lower toward the floor. Hold seconds or until muscles feel looser. Shoulder Stretch: In a smooth, continuous motion, make a circle with your shoulders: Raise them up toward your ears, pull them together behind you, lower them to a resting position, then roll them forward. Repeat 10 times.
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