And unlike many on the intenet today, they are free. It begins with an 8week base phase, followed by a 6week build phase and a 6week peak phase. Triathlon has a very strong community with local clubs across the nation offering support, both group and individual training and advice from experienced triathletes. Uk 5 phase two progressing specific endurance this phase builds on your base phase and introduces more race specific sessions where you are working at or above race intensity. Having a structured triathlon training plan is essential for triathletes of all ability levels. The problem with solely relying on your body weight to increase. A triathlon is a hugely rewarding event to compete in. Training training plans free olympicdistance triathlon training plans. Here are some assumptions that were making about the athlete about to embark on this ironman training plan. Nail your swim, bike and run splits with sciencebased triathlon training plans designed to make you faster. Life time tri sprint training program congratulations.
Create sustainable training habits rest run 20 mins bike 45 mins swim 2030 mins run 30 mins bike 60 mins swim organize all your gear. Got some standarddistance triathlons this season and want to race at the best of your ability. Take your training and racing to the next level with wko5 and best bike split. 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. So, we created a plan that allows for the timeconstrained athlete to successfully finish an ironman race. There are two strength workouts per week, scheduled in your training plan. Basic aerobic endurance training, 5060% of your maximum heart rate.
This training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint distance triathlon event. Find a coach, choose a training plan, track workouts and analyze fitness in one complete solution. The training sessions can be completed in a number of locations. The athlete is competing in their first or second 140. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. Besides the sense of accomplishment youll feel, training will get you into the best shape of your life winwin. Ironman training can be both uncomplicated andeffective. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. Our olympic triathlon training plans, like our sprint triathlon plans, include brick workouts as early as week two in the base phase. A triathlon consists of a sequence of endurance events including swimming, cycling and running.
Matt fitzgerald provides a simpletofollow 16 week training plan for the half. You should be comfortably able to complete the race distance for each discipline already. Running training plans marathon and half marathon training. You should already be consistently training 810 hours per week before beginning. Ironman training can be both uncomplicated and effective. This is a key stage that allows you to support the latter, higher intensity phases. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. Get matched with a certified coach or search the directory. The following program is designed for the individual who would like to complete his or her first sprint triathlon with no regard to time. A detailed 1 year triathlon training plan perfect for your. Your workouts are done in zones, determined by your heart rate hr. This is significant because when i was running i felt like i paid for a group to train with but that the running plans were sort of always free. Life time tri sprint triathlon training program life time tri series. He completed the same rides and runs on the same routes day after day after day.
Simply click on those strength workouts to see which exercises you should do on a given day. For firsttimers, olympic and sprint distance triathlons are perfect introductions to. Todays post is dedicated to those preparing for an olympicdistance triathlon. There are even practice races programmed into the plan. Make your hard work pay off with sciencebased, structured interval workouts for sprint, olympic, half and fulldistance triathlons. This simple 16 week triathlon training plan for the olympicdistance comes from matt fitzgerald. Free beginner full ironman training plan triathlon. Goals 9recognize the variety of benefits from incorporating a strength program into your training regimen. Base week 1114, build week 710, race specific week 26 and taper week 01. Triathlon training plans, schedules and workouts active. This is your barebones olympic triathlon training planthe minimal training you need to do to complete such as race without. We asked triathlon ireland national development coach stephen delaney to design a 12week training schedule suitable for aspiring triathletes with a basic.
If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. Uk 4 phase one establishing base fitness this phase is to establish your base level endurance. Beginner sprint triathlon training plan cancer research uk. Nutrition requirements for the triathlete kaley peterson, kayla docken performance nutrition and weight management fall 2014 s wimming, biking, and running oh my. Life time tri international triathlon training program. That opens up another day for bike, run or recovery.
If you have another workout scheduled on your strength day you should do the triathlon specific discipline first. 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. Electronic plans are available on the trainingpeaks online platform, which offers comprehensive scheduling, logging, tools and analysis with outstanding web and mobile applications for all 8020 plans. A typical 333 training plan has 3 swims, 3 bikes and 3 runs each week. Detailed training calendar 11 week sprint distance program beginner part 2. A welldesigned training plan greatly increases the return you get on your training investment, and also reduces the risk of injury and overtraining. For firsttimers, olympic and sprint distance triathlons are perfect. 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. Training for your first sprint triathlon on 46hrs a week. 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. Getting started take proper steps from day one no pun intended. This plan will get you to the finish line feeling strong and having fun.
It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. Plot your sessions now with our downloadable sixmonth middledistance triathlon training plan from dermott hayes. But if what you have been doing were good enough to bring you the performances you want, you probably wouldnt be reading this book. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. Apr 19, 2019 the latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 70. The full suite of 8020 training plans is included in the books 8020 running and 8020 triathlon. Along with event specific plans, you can find plans that will support you with every aspect of training. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more. This plan was based upon a 20week training schedule. While it is just a beginners plan, the hours per week start at a significant 8 hours and quickly move up to 1518. Using this guide your training plan in training peaks includes two strength workouts per week. Whether youre taking on a longdistance hike or an overseas adventure, theyll be on hand to help you smash your goals.
A 12week triathlon training plan for beginners active. I have added strength training in this plan on mondays. A triathlon may seem overwhelming, but this plan will prepare you for an olympicdistance raceusually a 1. By matt fitzgerald throughout the 1980s a certain triathlete trained hard but with incredible monotony. Triathlon hero in three months the plan if youre planning on doing your first triathlon this spring, you need to start training now. Create your custom training plan for your targeted road race with plan. This sprint triathlon plan is designed for a newbie seeking an easy to follow plan. The 18 week ironman im training blueprint is intended to serve as a basis for you to develop your im or 70. Welcome to the life time tri 12week sprint training program for newbies. This free training plan is written to prepare you to finish your first ironman. In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. Create your custom training plan for your targeted road race with plan builder.
It also makes it harder to get lazy and skip a days session. Welcome to the trinewbies online free training programs. 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. Free running and triathlon training plans snacking in. If youve never done one before, this is your guide on how to train for a triathlon. This plan assumes that you already have a good level of base endurance so this phase is. It is not designed to prepare you to compete in a triathlon, although you certainly could do one if your goal is mainly to finish. Then refer back to this pdf when you need guidance on how to perform each exercise. Please find below a 16 week complete standardolympic distance triathlon training plan to help you prepare for your event. Free online and mobile training software for athletes and coaches. Here are some free olympicdistance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6 months plan to 6 weeks plan. Each multisport mojo ironman 6month ironman training plan pdf is a downloadable pdf and features an easiertounderstand, easiertouse weekly pil format power, intervals, long crafted by ironman certified coach steve harper. Youll spend 12 weeks swimming twice a week, biking twice a week, and running twice a week. For example, in the middle phases, youll do an olympic triathlon and a half triathlon such as an ironman 70.
Then follow our 12week plan and the sessions outlined below to help power you to the finish line this. 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. Olympic triathlon training plan cancer research uk. 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. Training training plans free 8week preseason base training plan. Oddnumbered training weeks include 3 swims, 3 rides, and 3 runs. January 2011 141 super simple i ronman training plan guess what. If you havent done a triathlon before, youll soon discover what that somewhat strange and heavy feeling in your legs is like the moment you stop biking and. You should already be consistently training 810 hours per week before beginning and ideally you should have completed some olympic distance races in the.
A detailed 1 year triathlon training plan perfect for. When i was starting in triathlon and i had no idea what i was doing one of the first things i did was find a training plan. Mar 01, 2018 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. Every race course is different just like each of us has different strengths and weaknesses and unique demands on our time. Performing both sessions is ideal, however if you are time challenged then one session is fine. Choose from thousands of plans to help guide your training. Apr, 2016 in this new series of posts, my goal is simple. This training plan is written to prepare you to finish your first ironman. Written by scott herrick exclusively for beginner triathlete, llc. Ride or run the designated duration at a steady, comfortable pace ride, run or swim the desingnated duration at a steady, moderate pace.
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. Many triathletes, especially beginners, base their training on plans they find on the internet that. The triathlon training plans are specifically designed by fitness experts to. The goal of periodization is to reach peak performance when race day arrives. The coaches at these clubs can help develop personalised training plans and most importantly, provide the support you need to stay on track and reach your goals. Whatever your experience, working on your base fitness preseason is crucial for a successful race season. For lots more plans covering sprint, olympic, middle and ironman, head to our triathlon training plans section. For 10 years we have been providing training programs that have helped hundreds of triathletes cross the finish line with smiles on their faces. Please see our terms, definitions and sample workouts page for more insight to our plans. This beginners plan was created specifically for the classic distance race at the 2016 nautica. You can always mix the sessions in the plan with cross training. Have a look through the list, download and enjoy your training. There is a plan for every distance, whether you are a novice or an experienced triathlete.