Your First Triathlon Training Plan

Overview

This beginner triathlon program will help to get you ready to take on a short triathlon in only 8 weeks. While this program is for beginners, it is expected that you are able to swim at least 50m non-stop, run for 10 minutes (at your own pace) and ride a bicycle for 30 minutes. 

The aim is for you to complete each taking the time which doesn’t force you to stop or leave you exhausted. Hopefully as you progress you will be able to do the sessions at a higher intensity for the same level of effort with some sessions at the end of this plan being designed to help make you faster too.

Your rest day is also critical. There is no point in doing all of this training if you are not going to recover properly. If you are feeling good on these rest days feel free to add in 30-45 minutes of an exercise of your choice but not every week, every 2nd week at most.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Beginner Run Session swim: Beginner Swim 50s ride: Beginner Bike Session swim: Beginner Swim 100s ride: Day Off run: Beginner Run Session ride: Beginner Bike Session

run: 0h 30 m
swim: 1h 0 m
ride: 0h 40 m
Total: 2h 10 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Beginner Run Session swim: Beginner Swim 200s run: Beginner Run Off The Bike ride: Beginner Bike Session swim: Beginner Swim 200s ride: Day Off run: Beginner Run Session ride: Beginner Bike Session

run: 0h 35 m
swim: 1h 0 m
ride: 0h 40 m
Total: 2h 15 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Beginner Run Session swim: Beginner Swim 100s ride: Beginner Bike Session run: Beginner Run Off The Bike swim: Beginner Swim 100s ride: Day Off run: Beginner Run Session ride: Beginner Bike Session

run: 0h 35 m
swim: 1h 0 m
ride: 0h 40 m
Total: 2h 15 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Beginner Run Session swim: Beginner Swim 200s ride: Beginner Bike Session swim: Beginner Swim 200s ride: Day Off run: Beginner Run Session ride: Beginner Bike Session

run: 0h 30 m
swim: 1h 0 m
ride: 0h 40 m
Total: 2h 10 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Beginner Run Session swim: Beginner Swim 100s run: Beginner Run Off The Bike ride: Beginner Bike Session swim: Beginner Swim 100s ride: Day Off run: Beginner Run Session ride: Beginner Bike Session

run: 0h 35 m
swim: 1h 0 m
ride: 0h 40 m
Total: 2h 15 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Beginner Run Session swim: Beginner Swim 200s ride: Beginner Bike Session run: Beginner Run Off The Bike swim: Beginner Swim 200s ride: Day Off run: Beginner Run Session ride: Beginner Bike Session

run: 0h 35 m
swim: 1h 0 m
ride: 0h 40 m
Total: 2h 15 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Beginner Run Session swim: Beginner Swim 50s (FAST/EASY) run: Beginner Run Off The Bike ride: Beginner Bike Session swim: Beginner Swim 100s (FAST/EASY) ride: Day Off run: Beginner Run Session ride: Beginner Bike Session

run: 0h 35 m
swim: 1h 0 m
ride: 0h 40 m
Total: 2h 15 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Beginner Run Session swim: Beginner Swim 50s ride: Beginner Bike Session run: Beginner Run Off The Bike swim: Beginner Swim 50s (FAST/EASY) ride: Day Off ride: Beginner Bike Session other: Race Day

run: 0h 20 m
swim: 1h 0 m
ride: 0h 40 m
Total: 2h 0 m

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