6 week Spa Girl Tri Triathlon Training

6-week triathlon training plan starting August 17, 2025, for the Spa Girl Tri – Super Sprint Triathlon on Saturday, September 27, 2025, in Lost Pines, TX. This plan is ideal for beginners or those with a basic fitness level who want to complete their first triathlon with confidence.

Start Date: Sunday, August 17, 2025
Race Date: Saturday, September 27, 2025
Race Distances:

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

📅 Weekly Format

• 3x per week: Swim
• 2x per week: Bike
• 2x per week: Run
• 1x per week: Brick (Bike + Run)
• 1x per week: Rest
• Stretching & light strength training recommended 1–2x/week

🗓 Week-by-Week Plan

Week 1: August 17 – August 23

• Mon: Swim 200m + breathing drills
• Tue: Run 1 mile walk/jog intervals
• Wed: Bike 5 miles (easy effort)
• Thu: Swim 250m continuous
• Fri: Rest
• Sat: Brick – Bike 4 miles + Run 0.5 mile
• Sun: Stretch & mobility

Week 2: August 24 – August 30

• Mon: Swim 250m drills + easy pace
• Tue: Run 1.5 miles steady jog
• Wed: Bike 6 miles with short bursts
• Thu: Swim 300m continuous
• Fri: Rest
• Sat: Brick – Bike 6 miles + Run 0.75 mile
• Sun: Strength & stretch

Week 3: August 31 – September 6

• Mon: Swim 300m + kickboard drills
• Tue: Run 1.5 miles + strides
• Wed: Bike 7 miles (include small hills)
• Thu: Swim 300m continuous
• Fri: Rest
• Sat: Brick – Bike 7 miles + Run 1 mile
• Sun: Yoga or active recovery

Week 4: September 7 – September 13

• Mon: Swim 350m (focus on steady pace)
• Tue: Run 2 miles continuous
• Wed: Bike 8 miles tempo pace
• Thu: Swim 350m race pace simulation
• Fri: Rest
• Sat: Brick – Swim 200m + Bike 8 miles + Run 1 mile
• Sun: Stretch & recovery

Week 5: September 14 – September 20

• Mon: Swim 350m smooth effort
• Tue: Run 2 miles with short sprints
• Wed: Bike 10 miles
• Thu: Swim 300m easy + technique
• Fri: Rest
• Sat: Brick – Bike 10 miles + Run 2 miles (race distance!)
• Sun: Active recovery

Week 6 (Race Week): September 21 – September 27

• Mon: Swim 200m easy + drills
• Tue: Run 1 mile easy
• Wed: Bike 5 miles relaxed
• Thu: Swim 100m + light stretch
• Fri: REST + race prep
• Sat: Race Day – You did it! 🎉
• Sun: Celebrate & recover

📝 Tips

• Use indoor or outdoor pools for swim training.
• Brick workouts help you adjust to running after cycling.
• Test your race gear during training (shoes, goggles, bike setup).
• Stay hydrated and eat balanced meals for sustained energy.
• Trust your training – race day is about fun and finishing strong!