12 week Spa Girl Tri Triathlon Training

12-week triathlon training plan tailored for beginners and intermediate-level women training for the Spa Girl Tri Super Sprint Triathlon on Saturday, September 27, 2025, in Lost Pines, TX.

Start Date: Saturday, July 6, 2025
Race Date: Saturday, September 27, 2025
Race Distances:

• Swim: 350 meters
• Bike: 10 miles
• Run: 2 miles

📋 Weekly Schedule Format

• 3x per week: Swim
• 3x per week: Bike
• 3x per week: Run
• 1x per week: Brick (Bike + Run)
• 1x per week: Rest Day
• 1x per week: Strength & Mobility

Weeks 1–4 (Base Building Phase)

Goal: Build endurance and confidence in each sport.

Day Activity Monday 🏊 Swim: 200–300m easy + drills Tuesday 🚴 Bike: 5–7 miles (easy pace) Wednesday 🏃 Run: 1 mile walk/run intervals + strength training Thursday 🏊 Swim: 250m with breathing focus Friday REST Saturday 🚴 Brick: 5-mile bike + 0.5-mile walk/run Sunday 🏃 Run: 1.5 miles continuous effort

Weeks 5–8 (Endurance & Technique Phase)

Goal: Improve efficiency and combine disciplines.

Day Activity Monday 🏊 Swim: 300m continuous + technique work Tuesday 🏃 Run: 1.5–2 miles + strides Wednesday 🚴 Bike: 7–9 miles + hill training Thursday 🏊 Swim: 350m race pace intervals Friday REST Saturday 🚴 Brick: 7-mile bike + 1-mile run Sunday 💪 Strength & yoga / foam rolling

Weeks 9–11 (Race Preparation Phase)

Goal: Sharpen pace and practice transitions (Swim–Bike–Run).

Day Activity Monday 🏊 Swim: 350m continuous Tuesday 🏃 Run: 2 miles steady effort Wednesday 🚴 Bike: 9–10 miles with tempo intervals Thursday 🏊 Swim: 350m race simulation Friday REST Saturday Brick: Full race simulation (Swim-Bike-Run practice) Sunday 🧘 Stretch, walk, light strength training

Week 12 (Taper & Race Week)

Goal: Reduce volume, stay fresh, and stay confident.

Day Activity Monday 🏊 Swim: 200m easy Tuesday 🏃 Run: 1 mile easy jog Wednesday 🚴 Bike: 5 miles relaxed pace Thursday 🏊 Swim: 100m + light drills Friday REST & race prep Saturday Race Day – You Got This! Sunday Celebrate & recover!

📝 Tips for Success

• Practice open water swims if possible.
• Get comfortable in your race gear (tri suit, goggles, etc.).
• Hydrate and fuel consistently during training.
• Join group workouts for motivation and safety.
• Use race week to rest, not to cram!

💻 Registration

📍 Register Here for Spa Girl Tri – Lost Pines