This plan is for someone who has never done a triathlon or has done maybe one sprint. You must be able to swim 50 yards, run/walk 2 miles & bike 5 miles.
Each week consists of 3 swims, 3 runs & 3 bikes. The total time spent each week ranges from 3 to 8 hours Monday through Saturday with Sunday being a rest day.
You will build distance and intensity for 3 weeks and then recover for 1 week. Repeating this throught the 16 week training program. This allows for proper recovery from the physical stresses you will go through. This 4th week allows your body to recover and reduces the chance of injury. It also allows for mental rest!