HealthTraining & Performance

The Outside DIY Training Plan

Why you don’t need a PH.D. in fitness

(Photo: baranq)
biking training siri lindley

If you’re in any sort of shape, you can probably jump off the couch and huff your way through a local trail run, obstacle race, or 10K. Of course, there are more effective approaches. Your per­formance will drastically ­improve with a ­training schedule—and it doesn’t have to be complicated. To that end, we tapped world-champion triathlete and coach Siri Lindley.

Her triathlon-inspired plan is not too easy, not too tough, and can be modified to fit any sport. "Swimming, running, and cycling are a great combination for getting fit, getting strong, and feeling good," Lindley says. "The variation in sports will give you that full-body conditioning that everyone strives for."

This single, adaptable regimen will get you through any competition in style. For general fitness, follow the seven-day basic cardio plan on top, then customize it to the race you’re training for with the speed, endurance, and strength modifications described below. Repeat weekly for lasting fitness.


Our mission to inspire readers to get outside has never been more critical. In recent years, Outside Online has reported on groundbreaking research linking time in nature to improved mental and physical health, and we’ve kept you informed about the unprecedented threats to America’s public lands. Our rigorous coverage helps spark important debates about wellness and travel and adventure, and it provides readers an accessible gateway to new outdoor passions. Time outside is essential—and we can help you make the most of it. Making a financial contribution to Outside Online only takes a few minutes and will ensure we can continue supplying the trailblazing, informative journalism that readers like you depend on. We hope you’ll support us. Thank you.
Contribute to Outside
From Outside Magazine, Mar 2014
Filed To: MultisportStrength and Power TrainingEndurance TrainingMental Conditioning
Lead Photo: baranq
More Health