If youre an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them. This training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint distance triathlon event. Raleighcary, nc area triathlon coaching specialists. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. Training doesnt have to feel hardcore, says schneider, who created this newbie mini triathlon guide. Aimed at beginner level athletes who do not have an extensive background in any of the disciplines and are starting with a limited endurance base. A triathlon is a hugely rewarding event to compete in. We provide feedback, support, encouragement, and stern warnings as need be along the way. Welcome to the life time tri 12week sprint training program for newbies. Ride or run the designated duration at a steady, comfortable pace ride, run or swim the desingnated duration at a steady, moderate pace. Ask yourself what youre hoping to accomplish, then seek out a program that aligns with your goals, says patrick billingsley, a swim and. Welcome to your 30 mile cycle beginner training plan. May 15, 2019 either way, this beginner 16 week olympic triathlon training plan will have you feeling great as you cross the finish line.
Besides the sense of accomplishment youll feel, training will get you into the best shape of your life winwin. This is the successful training plan that thousands of first time finishers have used for their first olympic triathlon. Swimming, biking and running each can be quite a workout on their own, but doing them all together. Getting started take proper steps from day one no pun intended. The training plans are carefully structured and cover.
Triathlon and duathlon training schedules our ten week training schedules will help kickstart the training you will need to complete your triathlon or duathlon challenge. This sprint triathlon plan is designed for a newbie. Challenge yourself to complete as many workouts as possible. In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. Oddnumbered training weeks include 3 swims, 3 rides, and 3 runs. The sprint triathlon training program follows a routine of five training days per week, with. Then youre ready to start the eightweek training program. Completing a triathlon event is a great achievement wherever you finish and this training plan takes you through to race day and includes a multitude of tips and advice to help you reach your goal. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. Beginner sprint triathlon training plan cancer research uk. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. Includes training logs, discussion and many important resources. Detailed training calendar 11 week sprint distance program beginner part 2.
The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 70. This means that you should be able to carry on a conversation while biking and running. This 16 week training plan is designed to get a novice triathlete through a sprint distance triathlon. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. Move quickly between each exercise without resting, until all exercises are complete. The following program is designed for the individual who would like to complete his or her first sprint triathlon with no regard to time. Not only can signing up for a triathlon be especially intimidating for first timers theres also the training, gear and. Our free sprint triathlon training plans will get you started in triathlon or hone your sprintdistance speed and fitness. You really only need about 6 weeks to train for your. Training for your first sprint triathlon on 46hrs a week. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. While this may look like a lot of training, remember that you should complete the assigned workouts in your proper training zone. An 8week training program for sprint triathlons this triathlon 2 training program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. Matt fitzgerald provides a simpletofollow 16 week training plan for the half.
A 30 mile cycle ride is a hugely rewarding event to compete in. This training plan is written to prepare you to finish your first ironman. I followed your beginner olympic length training program, using a heart rate monitor set at a low end of my aerobic range, just like you suggest. The best beginner friendly running shoes we earn a commission for products purchased through some links in this article. The secret to improving running and cycling is to focus on increasing. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. Either way, this beginner 16 week olympic triathlon training plan will have you feeling great as you cross the finish line. You can always mix the sessions in the plan with cross training. They use an easytounderstand, easytouse weekly pil format power, intervals, long that allows you to more easily interpret, manage, and complete your workouts. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. Whether you are a beginner triathlete attempting your first race, or an old hand to triathlon, were going to be answering all the questions. For lots more advice pick up a copy of 220 triathlon magazine or head to the websites triathlon training plans section.
All of our training programs are customized to your life and schedule. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. Mar 14, 2018 this training plan is designed to prepare inexperienced triathletes to successfully complete a sprint triathlon in 12 weeks. Just follow this 8week schedule with 45 short workouts per week, and youll be ready for that start line.
There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. The first triathlon training explained show is here. Beginner 6 month ironman triathlon training plan pdf off sunday long ride saturday intermediate youve done shorter distance triathlons and now want to do a full distance ironman triathlon. Triathlon is a sport growing rapidly in popularity across the nation due to its versatility and accessibility for all ages and fitness levels. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. Its important to listen to your body and find a good balance between training, rest, work and play. This training plan was produced in partnership with multisport mastery. We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. Triathlon training explained how to structure your. Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level. Beginners 12week sprint distance triathlon training plan. Beginner 10 week olympic distance triathlon triathlon.
This plan, and all training plans, are suggested guidelines only. A 12week triathlon training plan for beginners active. The goal of periodization is to reach peak performance when race day arrives. You may also be interested in 12 week sprint triathlon training program,sprint triathlon training plan,training for triathlon,triathlon for beginners,triathlon tips,triathlon beginner,your first. Follow this sprint triathlon training road map to cross your first finish line in just eight weeks. We asked triathlon ireland national development coach stephen delaney to design a 12week training schedule suitable for aspiring triathletes with a basic. Basic aerobic endurance training, 5060% of your maximum heart rate. Theres a third weekly run in weeks 8 and 10, where saturdays ride is replaced with a bikerun brick workout.
Download a pdf of this 12 week beginner olympic training plan by entering your email below. If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. Oct 18, 2019 this training schedule includes three weekly running workouts which start out at 1 mile and end at the race distance of 3. Choosing your 6month ironman training plan pdf is as easy as picking it out by its name. A beginners guide to triathlon training life by daily burn. It entails just one workout per day, six days per week. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8week build program could be sufficient. Learn how to train for your first beginner triathlon with expert training tips, workouts, and nutrition advice from the experts. Triathlon training program for the beginner triathlete offering instruction and tips in the swim, bike and run. It serves both as an ideal introduction to longer distance cycling and is also a meaningful challenge in its own right. You can print this page as well, but it looks a lot nicer from the pdf. Just follow this 8week schedule with 45 short workouts per week, and youll be ready.
This plan was based upon a 20week training schedule. Matt fitzgerald provides a simpletofollow 16 week training plan for the half ironman distance. Please find below a 16 week beginner, sprint distance triathlon training plan to help you prepare for your event. Many athletes come to the sport of triathlon with a background in one or more of the disciplines, running for instance. Life time tri sprint training program congratulations.
It begins with an 8week base phase, followed by a 6week build phase and a 6week peak phase. Everyone has different swim, bike and run insurance strengths and weaknesses, so adjust the training schedule to your own fitness levels, and have fun with it. There are plenty of lowcost or even free ironman training plans online, in books or on apps. Triathlon training explained how to structure your training. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. Include speed bursts in at least one cardio workout per week. With distances ranging from 100m swim, 3km ride, 1km run for beginners up to 3800m swim, 180km ride, 42km run for long course and ironman distances, there truly is an event for everybody. Find beginner triathlon training tips for the swim, bike, and run, including race day tips. This training schedule includes three weekly running workouts which start out at 1 mile and end at the race distance of 3. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this.
As with most endurance sports, triathlon training plans employ a technique called periodizationa cyclic training plan an athlete puts into practice over a certain period. Apr 19, 2019 the latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 70. Dont try to push your hardest during training sessions. So, grab your favorite training partner and get on the road. The purpose of these workouts are to increase strength, not endurance, so you want to use heavy enough weights that completing 1 set of 812 reps is very difficult. Schedule 12 week beginner olympicinternational triathlon. A triathlon may seem overwhelming, but this plan will prepare you for an olympicdistance raceusually a 1. How to choose a free ironman triathlon training program. To stick to this training schedule you will need to put aside 46hrs a week to train. This training plan is designed to prepare inexperienced triathletes to successfully complete a sprint triathlon in 12 weeks. Training doesnt have to feel hardcore, says schneider, who created this newbie minitriathlon guide. You should already be consistently training 810 hours per week before beginning and ideally you should have completed some olympic distance races in the. The best beginnerfriendly running shoes we earn a commission for products purchased through some links in this article.
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work. Most beginners will start off on sprint triathlons. Whether you are a beginner triathlete attempting your first race, or an old hand to triathlon, were going to. Mar, 2018 the first triathlon training explained show is here.
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