Couch to triathlon plans?

[dinabean]

Anyone have any suggestions for training plans for going from couch to (Sprint!) triathlon? Back in September, I started with ZERO fitness. Some friends from college recently completed a sprint triathlon together, and they've gotten me on board with doing one with them in May, 2010. (.8K swim, 11mile bike, 5K run). I have ~20 weeks to go. In August, I took a series of swim lessons,but am still pretty shy about getting in the pool, and i know I really need to kick up the swimming soon. I bought a bike a few weeks ago (a Trek 7.3 found barely used on Craigslist for less than half what it sold for!).

I've made good run progress -- I followed the couch to 5K program starting in September, and I now run 2-4 miles 2-4 times a week and have completed 2 5K races (though I am very, very slow; I run about a 14:45 pace). I've added a 1 hr spin class once a week (the last 3 Saturday mornings!) and I intend to continue that for building bike endurance -- I can't yet do all of the climbs without getting winded. I know I need to get out on the actual bike, and do more swim. Maybe need a swim coach?

Anyway, any suggestions you have for training programs, resources for getting better at bike and swim, in particular, would be really helpful. My only goal is to finish and be able to say that I Tri'd!

[HillSlugger]

22 Week Sprint Plan
"A 22 Week Program taking you from no swim, bike or run experience to your first sprint triathlon. You can also use this as a great base-builder for first-time triathletes."
Min Bike: 1.86Mi (dist) Max Bike: 19.88Mi (dist)
Min Run: 20m (duration) / Max Run: 50m (duration)
Min Swim: 91.44M (dist) Max Swim: 822.96M (dist)

[Trek420]

Try the podcasts of our very own TE gal

http://kelownagurltris.blogspot.com/

[tmsl]

22 Week Sprint Plan
"A 22 Week Program taking you from no swim, bike or run experience to your first sprint triathlon. You can also use this as a great base-builder for first-time triathletes."
Min Bike: 1.86Mi (dist) Max Bike: 19.88Mi (dist)
Min Run: 20m (duration) / Max Run: 50m (duration)
Min Swim: 91.44M (dist) Max Swim: 822.96M (dist)

This plan does not pace down the last week before race day. Would you add a 23 week with less endurance to rest before the race???

Thanks,

Laura

[HillSlugger]

This plan does not pace down the last week before race day. Would you add a 23 week with less endurance to rest before the race???

Thanks,

Laura

Sure, couldn't hurt