After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Day Off

Planned Time: 0:00:00
Day Off Take today off from exercise and rest.

Workout #2 : Run

Planned Time: 0:00:00
Run Workout #1. This is a 20-minute walk-run session and is best done on a flat, soft surface such as gravel, grass, dirt or on a track. Avoid concrete and asphalt if at all possible. Warm up by walking briskly for 5 minutes increasing the intensity from zone 1 to zone 2 as you progress. Then alternate 15-second runs with 45-second walks 10 times. The walk portions are done in zone 1. The runs should be zone 3 intensity. Cool down by walking in the zone 1 for 5 minutes. Optional workouts are up to you. Do them if you have time. They will help your fitness to increase a bit more rapidly.

Workout #3 : Swim

Planned Time: 0:00:00
Swim Workout #1. This is a 10-minute swim. Swim 1 length of the pool concentrating on your swim stroke mechanics. The effort should be low (zone 1-2). Stop and rest at the wall for 30-45 seconds. Then swim back to the other wall and rest again. Continue this for 10 minutes. The workout numbers on each day are from Joe Friels book Your First Triathlon which is due out in the spring of 2006.

Workout #4 : Bike

Planned Time: 0:00:00
Bike Workout #8. Ride your bike for 60-minutes on a course with lots of short hills. After a 10-minute warm-up climb several hills staying seated and keeping your cadence above 70 rpm (you may need to count every time your right foot goes down for 1 minute). A variation on this workout is to do 3 to 5 repeats on a hill that takes about 2 minutes to climb. Do not do this workout if you have sensitive knees. Instead, ride in zone 2 for 10 minutes. Leave the last 5-10 minutes for an easy cool down in zone 1.

Workout #5 : Run

Planned Time: 0:00:00
Run Workout #8. This is about a 20-minute “strides” workout and is best done on a flat, soft surface such as gravel, grass, dirt or on a track. Parks are excellent for this workout. Do not do this workout on concrete and asphalt. Warm up by alternating 1 minute of walking briskly in zone 1 with 1 minute of running in zone 2 for a total of 7 minutes (the experienced runner can run for 15-20 minutes building from zone 1 to 2). Then on a flat or very slightly downhill course which is approximately 100 yards long, run 20 seconds in zone 4. Note that these are not zone 5 (all-out effort). Hold back and concentrate on running form, not speed. Count each time your right foot touches the ground for this 20 seconds. The number should be at least 29. Turn around and walk back to your starting point. Do 4-6 of these strides. If you are taking fewer than 29 right foot steps in 20 seconds then shorten and quicken your stride without running any harder than zone 4. As a variation on this workout, do the first 2 or 3 strides barefoot (on grass only and be sure to check for sharp objects first). When you put your shoes back on try to run with the same good form you used when barefoot. Cool down by walking in zone 1 for 5 minutes. The experienced runner can vary this workout by doing the strides uphill and may extend it to 45 minutes with a longer warm-up and cool down. Go to www2.trainingbible.com and click on Free Resources to see an example of good running technique. Notice that he is NOT landing on his heels or his toes. His foot is flat at footstrike.

Workout #6 : Strength

Planned Time: 0:00:00
Strength Workout #1: AA Phase. The purpose of the AA phase is to perfect the exercise movements while building general body strength. Warm up by spinning on a stationary bike for 5 minutes. Then with a 30RM load (a weight you could only lift about 30 times), do 3 sets of 20 reps each (it will feel easy) of the following exercises: A. leg press, B. seated row, C. chest press, D. heel raise or knee extension or leg curl (choose one of these 3 based on your personal weakness—calf, knees, hamstrings), E. abdominal curl with twist, F. standing, bent-arm, lat pull down. Complete all 3 sets before advancing to the next exercise. Focus on doing each exercise with perfect form. Form is more important than weight loads in this phase. Cool down by riding a stationary bike for 5 minutes with a high cadence and a low resistance.

Workout #7 : Bike

Planned Time: 0:00:00
Bike Workout #10. Ride your bike for 60-minutes on a mostly flat course or an indoor trainer. Stay in zones 1 and 2 for the entire ride. Your cadence should be comfortably high

Workout #8 : Swim

Planned Time: 0:00:00
Swim Workout #1. This is a 10-minute swim. Swim 1 length of the pool concentrating on your swim stroke mechanics. The effort should be low (zone 1-2). Stop and rest at the wall for 30-45 seconds. Then swim back to the other wall and rest again. Continue this for 10 minutes.

Workout #9 : Bike

Planned Time: 0:00:00
Bike Workout #14. This is a workout for an experienced cyclist. Ride for 2 hours in zones 1 and 2 on a mostly flat course or indoor trainer