Training Plan

Here is the training plan that I am using for the 10 miler in September and the Sprint Triathalon in October. I increase the distance as follows - every 3rd swim I increase 1 lap (each lap is 50 meters), every 2 weeks I increase my running distance by 1/2 of a mile for each day that I run. I actually don't increase my bike mileage much because I am doing a lot of spinning classes as well.

Sunday - Long Run (right now I'm at 6.5 miles), Swim 9 laps without stopping
Monday - Bike 10 miles, work out with my trainer for 30 minutes (target ABS and strength training)
Tuesday - Spinning class for 45 minutes, Ab class for 15 minutes, Run 3.25 miles
Wednesday - Swim 9 laps without stopping
Thursday - Spinning class for 45 minutes, Ab class for 15 minutes, Run 3.25 miles
Friday - Day off
Saturday - Long Bike Ride (right now I'm at 13 miles)

Hopefully this will get me all ready for the races this fall.

Note - it's very important not to increase your running mileage to quickly. Most websites say no more then 10% each week.