I agree with tribro: your training mix will vary depending on what distances you are training for and where your weaknesses are. If you're already a good cyclist, you can concentrate less on cycling and more on swimming and/or running.

For me, training for an Ironman distance race in July, my current mix looks like this:

Monday: Swim in the morning, easy run at lunch or after work
Tuesday: bike
Wednesday: Swim in the morning, tempo/speedwork run at lunch or after work.
Thursday: Easy run
Friday: short bike 3 weeks out of four. Fourth week off
Saturday: Long bike
Sunday: Long run

Looking back, it's actually pretty similar to tribro's schedule which leads me to think that either I'm friggin' lazy or he's pretty hardcore! :)

I'm not hardcore to any extent. I just like the biking and running, but I don't cover much ground for the time I spend on both. i'll be shooting for a 1/2 later in the season.

My brothers are hardcore: 15-20,000 yards swim, 300 miles bike, and 30-40 miles run - per week. Basically I take the jet ski on the swims, the scooter on the bike rides, and mountain bike on the run (and get dropped on the climbs) :)

I would say you're doing the right thing by focussing on the run since that is your limiter at the moment. You're probably fine with 2 swim sessions and 2 bike sessions each week and 3 runs. Perhaps something like this:

Mon: Swim
Tues: Easy run
Wed: Swim AM, Easy bike PM
Thu: Easy run
Fri: Off
Sat: Longer bike
Sun: Longer run

Keep in mind that you don't want to ramp up too quickly. Try to stick with the 10% rule. Never increase any workout distance by more than 10%/week.

Good luck at your race. Be sure to tell us all about it.

Well first post!

My schedule for IM CDA on June 26th, in week 5:

Mon: S) 1hr 10 min
Tues: B) 75 min R) 20 min
Weds: S) 1hr 10min B) 1hr 30min
Thur: R) 1hr Weights) 1hr
Fri: B) 60 min R) 50 min S) 1 hr
Sat: S) 30 min B) 3hr 30min R) 30 min
Sun: R) 90 min Weights) 1hr

Thats it!

Somehow I fit the wife and kids in there...

Tri-Wannabe,

You might want to start taking one day a week to do a long run. Maybe try to do a 6 mile run this weekend at a comfortable pace. Don't worry about how long it takes you.

My week looks something like this:

Mon: S) 3,500m to 4,000m
Tues: B) 1:30 Windtrainer Class
Weds: S) 3,000M R) 8 to 10 miles
Thur: B) 1:00
Fri: Day Off
Sat: R) 2 to 3 hours
Sun: B) 40 to 60 miles

My long runs are done at a comfortable pace where I can hold a conversation with my running partner. They are mostly non stop (we set up water stops about every 4 miles where we will stop and drink a cup of water before continuing).

Another thing you can do on your long run days is to throw in a 1 minute walk break every 10 minutes or so. This will help you add distance while you're still building endurance. Gradually, you can increase the running intervals until you no longer need them.

Don't be fooled into thinking walk breaks are "cheating". They can be very a effective way to cover long distances. I did my very first marathon doing 12 minutes running and 1 minute walking and finished in a respectable 3:32.

Ya gotta give us more info to work with, buddy. Like tribro says, please fill out your profile, then we can adjust advice accordingly.

Just jogging every other day, say, 3 times a week and increasing your weekly mileage by no more than 5% for the next 100 days will be enough to finish 13.1 miles in June, assuming you aren't planning to win the damn thing!

Training to finish, which is what all beginners should be doing if they're sensible, just isn't that hard. Take it one workout at a time.

My schedule for what it is worth involves doing 2 sports daily - an hour or so on the bike trainer, swimming Sat/Sun, and my running will gradually increase 5-10% per week up to a marathon in May. Then I will start riding longer and in July start swimming in the lake.
IM Canada is 200 days away: August 28.

Piece of cake.

PoC