Clicky

  • Home  / 
  • Running
  •  /  Triathlon Training Schedule for Beginners: Get Ready in 8 Weeks!

Triathlon Training Schedule for Beginners: Get Ready in 8 Weeks!

triathlon training for beginners

Running a Triathlon can be one of your greatest life achievements. This is because Triathlons are one of the toughest athletic competitions there is. With a combination of events that succeed each other without with no resting time, triathlons require you to have not only excellent physical condition, but also to be a good strategist on how to train and compete on the big day.

Get the program that has turned HUNDREDS of people into Triathletes!

First Thing's First

Before you even think about jumping into the water you should consider if you are fit enough for the challenge. To run a triathlon you need to have a decent mastery in each discipline that it involves and this is specially the case with swimming.

Swimming is one of the shortest events of the race but it is also one of the most grueling for beginners. When you're in the pool training focus on practicing a good clean stroke that will help you save energy and allow you to move efficiently. A good stroke is more important than accumulating miles.

Even more important than your training is setting realistic goals and planning strategies to compensate your weaknesses. Recognize which is your weakest event and slow down on it so you don't burn yourself down, you'll make up for your lost time later.

Cardio Training

A solid cardio program is the base of any triathlon training program so make sure to keep running every morning but gradually decrease the intensity as the big day come closer. You don't need more than 30 minutes each day to maintain great shape for the running event.

When running focus on your technique, perfecting a good stride that keep your hips constantly moving forward and up, this will allow you to save energy when running that grueling last part of the race and increase your speed.

It's always a good practice to vary the focus of your cardio. You could do a swimming intensive Monday, rest on Tuesday, and do a running intensive Wednesday, and practice a few minutes of your other events to help you cool down and accustom your body and your mind to change events while still fatigued.

Strength Training

When it comes to gaining power to reach that steep hill or pulling yourself from the pack in the swimming start functional training gives you that extra edge that can give you a strategic edge and help you reduce your time, and get in a comfortable place away from the crowd.

The best way to gain strength is through a functional training plan that targets the muscles involved in your events and makes them work as closely as possible as they do during the race.

So when you are out in your bicycle, using the big gears a few minutes when you start pedaling will help you develop leg strength necessary for those though hills. The same way, using paddles and pull buoys while swimming will give extra strength to your stroke. Just remember not to overdo your strength training.

Triathlon Training Schedule for Beginners

This 8 week training plan will help you tighten those last few bolts for you first triathlon, increasing your endurance and strength, and adapting your body and mind to racing 3 events in a single day.

Day

Phase 1: Adaption​ (Weeks 1-3)

Monday

Rest

Tuesday

Bike 40 minutes with the first 5 minutes using the big gear

Wednesday

Swim 600 yards continuously, followed with 4 laps using paddles and pull buoy, and lastly 400 yards swimming easy so as to relax your muscles

Thursday

Rest

Friday

30 minutes of moderate bike training using the big gear the first 10 minutes

Saturday

Swimming 400 yards at a moderate to fast pace. Swimming 200 yards at a slow pace and really stretching your stroke, running 4 miles at a steady moderate pace. Practice your transition from swimming to running carefully.

Sunday

Running 6 miles at a moderate to fast pace and 2 10 second sprints uphill

Day

Phase II: Increase Your Mileage (Weeks 4-6)

Monday

Rest

Tuesday

Bike 40 minutes with the first 5 minutes using the big gear

Wednesday

Swim 600 yards continuously, followed with 4 laps using paddles and pull buoy, and lastly 400 yards swimming easy so as to relax your muscles

Thursday

20 minutes of bike at a fast pace and 2 miles at a moderate pace. Practice your transitions.

Friday

40 minutes of moderate bike training

Saturday

wimming 600 yards at a moderate to fast pace, running 4 miles at a steady moderate pace. Practice your transition from swimming to running carefully.

Sunday

Running 6 miles at a moderate to fast pace and 2 10 second sprints uphill

Day

Phase III: Tapering (Weeks 7-8)

Monday

Rest

Tuesday

Bike 30 minutes

Wednesday

Swim 500 yards continuously

Thursday

Rest

Friday

30 minutes of moderate bike training using the big gear the first 10 minutes

Saturday

Swimming 400 yards at a moderate pace

Sunday

Running 5 miles at a moderate pace

Want more training? Get the program that has turned HUNDREDS into Triathletes!

Sources

7 Benefits of Spin Class (Plus an Infographic)!
16 Week Marathon Training Schedule: Get Started Now!
About the author

Dan

Click here to add a comment

Leave a comment: