Beginners' Triathlon Training Schedule

Follow our 8 week triathlon training programme


Posted: 13 June 2006

 
WEEK ONE
WEEK TWO
WEEK THREE
WEEK FOUR
Mon
Rest Day
Rest Day
Rest Day
Rest Day
Tue SWIM for 30 minutes easy SWIM for 30 minutes easy SWIM for 20 minutes easy SWIM for 20 minutes easy
Wed Power walk/run for 30 minutes easy Power walk/run for 30 minutes easy Power walk/run for 35 minutes easy Power walk/run for 35 minutes easy
Thu
Rest Day
Rest Day
Strength train for 20 minutes Strength train for 20 minutes
Fri
Rest Day
Rest Day
Rest Day
Rest Day
Sat

CYCLE for 45 minutes easy

CYCLE for 45 minutes easy CYCLE for 45 minutes easy CYCLE for 45 minutes steady
Sun
Rest Day
Rest Day
SWIM for 15 minutes easy SWIM for 15 minutes easy

 
WEEK FIVE
WEEK SIX
WEEK SEVEN
WEEK EIGHT
Mon
Rest Day
Rest Day
Rest Day
Rest Day
Tue SWIM for 30 minutes steady SWIM for 30 minutes steady SWIM for 30 minutes steady CYCLE for 30 minutes easy
Wed CYCLE for 30 minutes easy; run for 30 minutes steady

CYCLE for 45 minutes easy; run for 30 minutes steady

CYCLE for 45 minutes steady; run for 30 minutes steady SWIM for 15 minutes easy
Thu SWIM for 20 minutes easy; strength train for 20 minutes SWIM for 20 minutes easy; strength train for 20 minutes

SWIM for 20 minutes easy; strength train for 20 minutes

Run for 15 minutes easy
Fri
Rest Day
Rest Day

Rest Day

Rest Day
Sat

Brick workout: CYCLE for 20 minutes easyand RUN for 15 minutes easy

Brick workout: CYCLE for 30 minutes easyand RUN for 20 minutes easy

Brick workout: CYCLE for 40 minutes easyand RUN for 20 minutes easy

SWIM for 10 minutes easy; CYCLE for 10 minutes easy
Sun Strength train for 20 minutes Strength train for 20 minutes

Strength train for 20 minutes

Race Day

Key

Bilateral
Breathing to both sides as opposed to sticking to just your preferred side.

Stroke Count
Counting the number of strokes each length (typically 25m) takes. As you become more efficient you take less strokes and go faster.

Cadence
The number of revolutions your legs make per minute (rpm). Typically cycling at a cadence 80 to 95 is most efficient.

Gearing
Combination of the front chainrings (1, 2 or 3 of them) and the rear cassette which is a cluster of cogs numbering between 5 and 10. The bigger the chainring on the front the larger the gear and the harder to pedal, the bigger the cassette at the rear and the smaller the gear and easier to pedal it becomes.

Brick
A run immediately after a bike ride. Bricks are a great way to mix indoor cycling and treadmill running in a gym.

Aerobar
An attachment allowing you to put your forearms in the centre of your handlebars. They narrow your balance base, making them less stable than drops.

Catch ups
Put both hands together on the water in front of you. Pull your left hand down and through the water, keeping your right arm extended. Bring your left arm over until it touches your right, before repeating the stoke with your right arm, while keeping your left extended in front. And so on.

Drops
The lower section of the handlebar which drops your body lower. Bend your elbows and be sure you can still breathe.

NPSB
Non-Preferred Side Breathing  breathing on the side you find most difficult. It s important to breathe out underwater before lifting your head and not bringing the lower eye above the water.

Out and back
Running away from a point for a set distance, and returning faster.

Time Trial
An exact distance raced against the clock to help find out how fast and well-paced you really swim.


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Discuss this article

In the Triathlon training schedule for beginners [RW] it says 'strength training 20 mins'.

What does that mean?
Posted: 02/04/2007 at 11:27

I was just about to ask exactly the same question! and is it necessary when your already doing all that other stuff too?
Posted: 23/04/2007 at 11:15

Is this schedule any good? I don't know any better, but it seems a bit light.
Posted: 26/07/2007 at 11:12

I'm not sure what particular things you should be doing for the strength training either! Just entered for my first event on Bank Holiday Monday and bit nervous now! Also - what do you wear? Perhaps a question for the girls, but where can I buy something that I can swim in, that covers for the cycle out on public roads and will still be ok for the run??? Without re-mortgaging if possible!
Clare
Posted: 26/07/2007 at 15:28

Clare...

I've done a couple of tris and currently alternating between training for the Little Woody and panicking about it.

You have 2 options I think. If you can buy a tri suit, you can just wear that the whole way through the 3 events. If this is your first tri though, I dont know if you want to spend much money before you know you'll definatley do more. So you might be able to cobble "an outfit" (tee hee) together from what you've got. Do you have cycling shorts? You can swim in them. Sports bra with swim top (like a tank top made for swimming) over the top. If you want you could slip on a T-shirt as well in T1.

I believe Aldi does tri suits??? Not sure though. But they would be cheap.
Posted: 26/07/2007 at 15:41

Try looking here: http://www.runnersworld.co.uk/news/article.asp?UAN=2304
Posted: 26/07/2007 at 16:11

looking at it - it looks like they are refering toi general strength training rather than sports specifc strength training

so go th the gym and do 20mins weights circuts or similar

WW.
Posted: 26/07/2007 at 17:14

Just picked up this thread again. MoS I followed the beginner's schedule for my first tri at the end of June and surpasssed all my expectations coming 5th overall and 1st in my age group:-) So yes it does work! Before I started following the schedule I was hardly running due to a chronic injury (hence the decision to do something different), did no swimming and just cycled a few miles for my daily commute! I did increase the cycle distances as the tri I'd entered was a 28km cycle (after 750m swim) and also did some hill work as the 5k at the end was all cross country.
However i wouldn't think it would be sufficient to follow if you were planning on doing olympic distance.
Clare, i got a tri suit from Aldi (only £9.99) which worked a treat as was definitely worth it as i saw quite a few competitiors struggling to get tops and shorts on after the swim. I would also recommend a number belt which saves fiddling with safety pins. Good luck !
Posted: 07/08/2007 at 13:15

Hmm, I've been thinking about Tri's for ages now I have to decide which one to do next season and just go for it.

KD, you think the beginners one is good then yeah?  I ran Berlin full mara the other week, can swim 1/2 an hour easily and can do about 20 miles before I start to notice (on a very old MTB!!)

Do I start with the beginers?  Just to get me in the habit of doing all three in my weekly schedule?


Posted: 10/10/2007 at 22:40

JG2, Kiki- I was also wondering the same as you. Strength training? I think I'll prolly use this plan (beginners one) it looks managable. Just entered my first tri as well.


Posted: 18/12/2007 at 20:15

Just entered my first Tri and am wondering the same - strength training - does this mean I have to join a gym or can I supplement the strength training with another discipline?
Posted: 15/05/2008 at 15:56

Hi,

Within this triathlon training schedule, there is the following:
CYCLE for 30 minutes easy; run for 30 minutes steady

Does anyone know what this means?

Does it mean you do one or the other, does it mean you do both but at separate times throughout the day. I don't think it is a brick session as those are clearly stated.

I would really be interested in how others intepret this.

Thanks

Pete


Posted: 30/05/2008 at 16:30

rasher - it means do both workouts at different times of the day.
Posted: 30/05/2008 at 16:36

OK thanks very much, that's really helpful - this is my first triathlon so am a bit green but am really enjoying the variety of the training.

Thanks again


Posted: 31/05/2008 at 08:32

Strength training = weight training

This could be achieved at the Gym using (fixed weight machines and dumbells)

It helps a great deal by all means.

1) The heart is a muscle - building other muscles gives it a bit of a  relief during running

2) It balances upper and lower body (muscle development)

3) the more muscles you have, the more you burn fat and become leaner and carry less weight when you run.

 Best


Posted: 01/06/2008 at 21:08

run@50 wrote (see)
1) The heart is a muscle - building other muscles gives it a bit of a  relief during running 


I'm not sure of the logic of this statement - are you saying that having big biceps (say) will give your heart a rest? How, are they going to pump blood around your body?


Posted: 02/06/2008 at 11:01

looking at cometing in a tri, can any one give me advice on bike to buy that wont brake the bank

many thanks

nhemsley@yahoo.co.uk


Posted: 25/08/2008 at 09:07


Nam
Man of Steel wrote (see)
Is this schedule any good? I don't know any better, but it seems a bit light.

Well its a BEGINNERS schedule innit...
Posted: 25/08/2008 at 09:18

What sort of distances is this aimed at? Obviously not iron man distances, as it's only a beginenrs guide, but I cant find what distance it does refer to. I may just be being blind, and it wouldnt be the first time, but i cant see what it is aimed at.


Posted: 13/10/2009 at 12:20

I'd just do some core exercises like the plank and variations of it, sit ups, press ups, pull ups if you have a bar, maybe get some dumbells and do some upper body stuff and maybe some step ups with them.   

Actually I'd just skip that part of the programme but ideally that's what I'd do.  


Posted: 13/10/2009 at 12:33

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