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Beginner Triathlon Training Program For Your First Triathlon

beginner triathlon training program
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beginner triathlon training programHere is a beginner triathlon training program for you. You will need to implement this ten weeks before your triathlon. Best of luck.

Beginner Triathlon Training Program

Week 1:

Day 1: 15 minute easy run with walking.

Day 2: Swim 200m with stops.

Day 3: 45-minute spin class or a 1-hour cycle on an indoor trainer.

Day 4: 15 minute easy run with walking.

Day 5: REST.

Day 6: Swim 200m with stops.

Day 7: 45-minute easy cycle.

Week 2:

Day 1: 17 minute easy run with walking.

Day 2: Swim 300m with stops.

Day 3: 45-minute spin class or a 1-hour cycle on an indoor trainer.

Day 4: 17 minute easy run with walking.

Day 5: REST.

Day 6: Swim 200m with stops.

Day 7: 50-minute easy cycle.

Week 3:

Day 1: 20 minute easy run with walking.

Day 2: Swim 400m with stops.

Day 3: 45-minute spin class or a 1-hour cycle on an indoor trainer.

Day 4: 20 minute easy run with walking.

Day 5: REST.

Day 6: Swim 400m with stops.

Day 7: 1-hour easy cycle.

Week 4:

Day 1: 22 minute easy run with walking.

Day 2: Swim 500m with stops.

Day 3: 45-minute spin class or a 1-hour cycle on an indoor trainer.

Day 4: 22 minute easy run with walking.

Day 5: REST.

Day 6: Swim 600m with stops.

Day 7: 1-hour easy cycle, 10-minute easy run.

Week 5:

Day 1: 25 minute easy run with walking.

Day 2: Swim 600m with stops.

Day 3: 45-minute spin class or 6 x (5 minutes easy, 5 minutes hard) on an indoor trainer.

Day 4: 25 minute easy run with walking.

Day 5: REST.

Day 6: Swim 600m with stops.

Day 7: 1-hour easy cycle, 15-minute easy run.

Week 6:

Day 1: 27 minute easy run with walking.

Day 2: Swim 700m with stops.

Day 3: 45-minute spin class or 6 x (5 minutes easy, 5 minutes hard) on an indoor trainer.

Day 4: 27 minute easy run with walking.

Day 5: REST.

Day 6: Swim 700m with stops.

Day 7: 1-hour easy cycle, 20-minute easy run.

Week 7:

Day 1: 30 minute easy run with walking.

Day 2: Swim 800m with stops.

Day 3: 45-minute spin class or 6 x (5 minutes easy, 5 minutes hard) on an indoor trainer.

Day 4: 30 minute easy run with walking.

Day 5: REST.

Day 6: Swim 800m with stops.

Day 7: 1-hour easy cycle, 25-minute easy run.

Week 8:

Day 1: 35 minute easy run with walking.

Day 2: Swim 500m with no stops.

Day 3: 45-minute spin class or 3 x (5 minutes easy, 10 minutes hard) on an indoor trainer.

Day 4: 35 minute easy run with walking.

Day 5: REST.

Day 6: Swim 500m with stops.

Day 7: 1-hour easy cycle, 30-minute easy run.

Week 9:

Day 1: 30 minute easy run with walking.

Day 2: Swim 600m with no stops.

Day 3: 45-minute spin class or 3 x (5 minutes easy, 10 minutes hard) on an indoor trainer.

Day 4: 30 minute easy run with walking.

Day 5: REST.

Day 6: Swim 600m with no stops.

Day 7: 1-hour easy cycle.

Week 10:

Day 1: 25 minute easy run with walking.

Day 2: Swim 300m with stops.

Day 3: 45-minute spin on an indoor trainer.

Day 4: 25 minute easy run with walking.

Day 5: REST.

Day 6: Swim 300m with stops.

Day 7: RACE DAY – You can now sprint the triathlon

Good Luck!

Other Tips For Your First Triathlon:

Training and preparing for your first Triathlon can be daunting, even with your beginner triathlon training program.

You will need to plan from nutrition to knowing how to implement your race plan and all the transitions that come with it.

Being well prepared will give you a lot of confidence come race day.

As a rule, remember on race day never to go there with new nutrition plans or any new kit.

Find out your race start time and what time you need to rack your bike. Most triathlons start early in the morning, so make sure you get up early and practice early if you are not used to this time.

Prepare all your clothes and equipment the day before the race to avoid a last minute panic. Make sure that everything is in order and working properly. Pay extra attention to your bicycle.

Write a timetable for yourself. This should include what time you’ll have breakfast; what time you will warm up; and what time you will check in. If you have any pre-race nerves, try going for a small run to warm up. Doing some arm exercises and stretching also helps here.

Click here for more information on beginners triathlon training to compliment your beginner triathlon training program.

 


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