Ironman 70.3 Beginner's Training Schedule

After my late November decision to participate in an Ironman 70.3 before I went for the whole enchilada, I have been researching and mapping out a new training schedule. Suddenly I found myself with an extensive amount of time (according to the training schedules that came in 6-month, 5-month, 11-weeks, etc. periods to meet the needs of various races) so I decided to take a break from my Ironman 6-month training until I had everything planned out.

While the break and the shorter training times of my new schedules first week has produced comments from me as, oh, i'm done and I can't stop now, I want more...I'm going to do more, I am excited to finally have a plan for the whole summer which will hopefully end with Ironman 70.3 Austin.

My triathlon goals are: 1) TriFreaks Indoor Sprint Triathlon, Seattle; March 23, 2014 (Thank God it's Indoors!!!)
2) TriFreaks Olympic Triathlon, Ocean Shores; July 12, 2014
3) Ironman 70.3, Austin; October 2014

These summer goals will hopefully move me from triathlon wanna-be (I'll consider myself a newbie after I do the sprint) to an actual triathlete full of Kona dreams. *Ironman dreams for sure...after I wet my feet Kona dreams may or may not occur. But a girl must have a plan, so here it is; Sprint Training Schedule brought to you by trinewbies.com.

11 week Sprint Distance Program - Beginner
Mon	Tue	Wed	Thurs	Fri	Sat	Sun
Run:                 15 min	Bike:         5 miles	Swim:           200 yards	OFF	Run:        15 min	Bike:            5 miles	OFF
S: 200 yds      R: 15 min	Bike:         6 miles	OFF	Swim:       200 yards	Run:        20 min	Bike:            8 miles	OFF
S: 200 yds       R: 20 min	Bike:         6 miles	S: 300 yds   W: 30 min	OFF	Run:        30 min	Bike:         10 miles	OFF
S: 300 yds      R: 20 min	Bike:         8 miles	S: 300 yds   W: 30 min	OFF	Run:        40 min	Bike:         10 miles	OFF
Run:                20 min	Swim:       300 yards	Brick	Swim:       400 yards	Run:        40 min	Bike:         12 miles	OFF
Run:                30 min	Swim:       400 yards	Brick	Swim:       400 yards	Run:        40 min	Bike:         15 miles	OFF
Run:                30 min	Swim:       400 yards	Brick	Swim:       500 yards	Run:        40 min	B: 15M   W: 30 min	OFF
Run:                30 min	Swim:       500 yards	Brick	Swim:       500 yards	Run:        50 min	B: 20M   W: 30 min	OFF
S: 500 yds       R: 30 min	Bike:         15 miles	S: 600 yds   W: 45 min	OFF	Run:        50 min	B: 20M   W: 30 min	OFF
S: 600 yds       R: 30 min	Bike:         15 miles	S: 600 yds   W: 45 min	OFF	Run:        60 min	B: 20M   W: 30 min	OFF
Race Week
S: 500 yds       R: 30 min	OFF	S: 500 yds     R: 15 min	Bike:            15 miles	OFF	S: 200 yds R: 15 min	Race Day
Key: S - Swim, R - Run, B - Bike, W - Walk