Many of my swim, bike, run and triathlon programs links below include coaching videos before every training block. Schedule 12 week beginner sprint steel city endurance coaching intermediate sprint triathlon training plan couch to sprint triathlon training plan for the busy person free sprint triathlon training schedule. Life time tri sprint triathlon training program for novice triathletes developed by. Three programs will get you from couch to sprint triathlons. You can run or walk with this training plan, or use a combination of these methods. These programs will take you from a walkrun program, to a sprint, then to an olympic.
These exclusive free olympicdistance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. A triathlon training plan for beginners but mostly my trainings i need to keep on playing tennis, and together they are even more fun and fitness with this beginner olympic triathlon training program, everything you need to swim, ride, and stride to the finish line of your first race is all in one place. I recommend a minimum of 12 weeks of training, if you are a beginner who can runwalk a 5k, and who is fairly new but capable in the swim and bike. Most training programs schedule your long bike and run workouts on the weekend, ensuring that you improve your endurance and can complete more than the required distances for the triathlon. Ride or run the designated duration at a steady, comfortable pace ride, run or swim the desingnated duration at a steady, moderate pace. Their new 12week couchtoxterra training program is designed to do just that, get aspiring athletes off the. Couch to sprint triathlon training plan for the busy. It was a series of bold choices, hasty mistakes, happy accidents, and finally focused planning which took me from couch potato to ironman in just 20 months. Standard sprint distances include a 750meter swim, 40kilometer bike and 5k run. Beginner athlete in your first or second year of olympic distance triathlon competition hours per week. This program is designed for intermediate athletes training for an olympic distance triathlon.
Six to eight this training plan is to be used in conjunction with a garmin multisport gps device or devices. Got some standarddistance triathlons this season and want to race at the best of your ability. Train for your first sprint triathlon with our 12 week plan. Trinewbies online free triathlon training programs including our 10week olympic distance training.
Youll run three days a week on this 12 week 10k training plan. As an example, the beginner sprint tri plan available on active trainer will help you go from a fitness level of zero to the following advanced workouts after just. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. In addition to 24 weeks worth of swimming, biking, running and strength training workouts, we also included 4 instructional videos, one before each phase of training. With just two disciplines to worry about, its easier to fit in your workouts around work, family and any other time constraints when compared to triathlon training. How should i train for my first olympicdistance triathlon. Rock your first olympic triathlon with this 16week training plan. An athlete taking on this eightweek program should have a background of successfully completing and sustaining eight weeks worth of training with a base of at least six hours per week.
Fitness and existing skills will certainly help, but a good olympic triathlon training plan and a burning desire to achieve your best will win every time. This is all about making your life and your training work for you. A complete couch to sprint triathlon training plan for the beginner triathlete. Your workouts are done in zones, determined by your heart rate hr.
Just getting legs used to transitioning between the two. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 8week triathlon training plan for the olympic distance triathlete in order to take your racing to the next level, your training plan needs to develop all aspects of your athleticism with progression and consistency. Couch to sprint triathlon training plan for the busy person. Lucy gossage 12 week minimalist triathlon training plan. The xterra couch to xterra training series is presented by sherianne little and fivetime xterra age group world champion mimi stockton of next level endurance. It got me past the pizza bar at whole foods and beyond the rounds of beers at. Olympic triathlon training plan from couch to olympic. 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. This simple 16 week triathlon training plan for the olympic distance comes from matt fitzgerald. It assumes a basic level of fitness before starting. Training for an olympic triathlon is much like any other sporting challenge. This simple 16 week triathlon training plan for the olympicdistance comes from matt fitzgerald. Find olympic triathlon tips, training schedules, swim, run, and bike workouts, and olympic distance triathlon race and events near you. Triathlon is a sport growing rapidly in popularity across the nation due to its versatility and accessibility for all ages and fitness levels.
If youre looking for a great way to get in shape this year while also. Knowing i had to post an update helped get me off the couch and into my running shoes or on my saddle or in my wetsuit on dozens of days i just didnt feel like training, especially early on. A 12week triathlon training plan for beginners active. This plan will get you to the finish line feeling strong and having fun. For lots more plans covering sprint, olympic, middle and ironman, head to our triathlon training plans section.
It also makes it harder to get lazy and skip a days session. Triathlon training tips, personalized training plan and. This event features a combination of swimming, biking and running, so you have to be on your game to. This simple plan is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face.
If youre comfortable with the olympic distance, this 12week plan will allow you to progress to the half, says. A detailed 1 year triathlon training plan perfect for. How to structure a training plan triathlon training. Free couch to 5k beginner running training programme. More advanced people may do a little less, and others may extend the training length. A sprint distance triathlon is defined by these distances. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. In this blog we provide essential tips and a free training plan. Sprint triathlon training plan ironman triathlon half marathon training triathlon women swim training race. For example, in the middle phases, youll do an olympic triathlon and a half triathlon such as an ironman 70. I have added strength training in this plan on mondays. The aim is to have you running for 30 minutes or 5 km by the final week. This is your barebones olympic triathlon training planthe minimal training you need to do to complete such as race without.
This plan was based upon a 20week training schedule. Find blogs, clubs, coaches, triathlon events and a personal training plan from usa triathlon and ironman. Duathlons are tough events, typically comprising a runbikerun format. Rg active 16 week olympic distancetriathlon plan page 2. In relation to rate of perceived exertion on a scale of 110, where 1 is laying on the couch and 10 is an allout sprint, use the following guidelines to interpret the intensity recommendations in the training plan. Every training plan is built specifically to use within the trainingpeaks desktop.
It has been especially designed for people who have done little or no running training. In this episode of triathlon training explained, were going to be explaining how you can create and design your own triathlon training plan. This is a suitable program for those who are new to triathlon, or are stepping up from shorter distance events and will help get you to the finish line in good shape. Olympicdistance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to boost your speed on the swim, bike and run legs. 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. With distances ranging from 100m swim, 3km ride, 1km run for beginners up to 3800m swim, 180km ride, 42km run for long course and. Olympic triathlon training plan cancer research uk.
Our free sprint triathlon training plans will get you started in triathlon or hone your sprintdistance speed and fitness. Youre going to love this 16week olympic distance training plan from ironman certified coach and 9x kona finisher, wendy mader. The free app or downloadable pdf is completely free and provides a 9 week training plan, where you will run 3 times per week. In addition to 16 weeks worth of swimming, biking, running and strength training workouts, we also included 3 instructional videos, one. No matter what your fitness level is or how much you have been training you will be able to complete this program and finish the race with confidence.
Download your free 16 week beginner olympic triathlon training plan. For example, there are two workouts totaling 750 yds. This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. Plot your sessions now with our downloadable sixmonth middledistance triathlon training plan from dermott hayes. Follow it by your choice of the 16 or 20 week sprint and olympic triathlon training programs. Please find below a 16 week beginner, sprint distance triathlon training plan to help you prepare for your event. Follow it by your choice of the 16 or 20 week sprint triathlon training programs.
For example, you might choose a monday, wednesday, and saturday schedule or a tuesday, thursday, and sunday schedule. Here are some free olympicdistance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6. 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. Couch to olympic triathlon training plan if youre looking for a great way to get in shape this year while also achieving a badge of honor not many people have, start training for an olympic distance triathlon. See more triathlon training plans on triradar including our ironman triathlon training plans, ironman 70. Triathlon hero in three months the plan if youre planning on doing your first triathlon this spring, you need to start training now. Also michael pate offers his proven program for the heavier athletes.
Olympicdistance triathlon training plans 220 triathlon. Is the 60 minutes in this example the total time for the brick or just the bike time. Xterra couch to trail beginners guide to the training plan. They are the conservative and aggressive based running programs plus the cycling part of phase iv or vii respectively. This simple plan is the perfect mix of swim, bike, and run to help you cross the. Olympic distance triathlon training plans and training tips for your first olympic triathlon race.
Over 12 weeks we give you the help you need for your first sprint triathlon. Questions to ask before choosing your olympic triathlon training plan. Its a multimedia approach along with pdf resources explaining workout. A triathlon is a hugely rewarding event to compete in. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. There are free training plans and beginners guides for all skill levels. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. With this beginner olympic triathlon training program, everything you need to swim, ride, and stride to the finish line of your first race is all in one place. This training plan combines easier effort swimming and cycling workouts and runs of all intensities. This is your barebones olympic triathlon training plan the minimal training you need to do to complete such as race without. This 16 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a standard distance triathlon. There are even practice races programmed into the plan. Triathlon training plans for sprint, olympic and half iron distances.