Heres your beginner 16 week olympic triathlon training plan just click here or on the photo below to download and print the plan out for your own personal use. If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. 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. 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. Olympicdistance triathlon training plans 18th march 2014.
Train for your first sprint triathlon with our 12week plan. A triathlon is a hugely rewarding event to compete in. Here are some free olympic distance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6 months plan to 6 weeks plan. 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. I found the beginner olympic program to be an approachable, easytofollow training plan that is appropriate for athletes who are new to triathlon training. Got some standarddistance triathlons this season and want to race at the best of your ability. Here are some free olympicdistance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6. Triathlon training explained how to structure your. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. Please note, this plan is not to be distributed on other websites or used for commercial purposes. Olympicdistance triathlons are tough to get through without the right training. This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. Plan your training it is not absolutely vital you have a coach, but it does help if someone with a good. Detailed training calendar 11 week sprint distance program beginner part 2.
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. Olympicdistance triathlon training plans 220 triathlon. A 12week triathlon training plan for beginners active. This is a key stage that allows you to support the latter, higher intensity phases. We asked triathlon ireland national development coach stephen delaney to design a 12week training schedule suitable for aspiring triathletes with a basic. These exclusive free olympic distance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. This plan is for athletes who are relatively new to the sport of triathlon. 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. 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. Rest days are schedule often and, according to some of my athletes, are their favorite days. Practicing is the best way to prepare for what actually happens during the triathlon, says kalley.
May 15, 2019 either way, this beginner 16 week olympic triathlon training plan will have you feeling great as you cross the finish line. 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. Please find below a 16 week complete standard olympic distance triathlon training plan to help you prepare for your event. 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 minitriathlon guide includes gear suggestions and training strategies to help you ace your race. The plan assumes that you have been swimming, running, and biking for several weeks prior to starting with this plan. Download a pdf of this 12 week beginner olympic training plan by entering your email below.
Pl 4 phase one establishing base fitness this phase is to establish your base level endurance. This is all about making your life and your training work for you. This beginner s 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. Along with event specific plans, you can find plans that will support you with every aspect of training. Whether you are a beginner triathlete attempting your first race, or an old hand to. Program outline of the 16 and 20 week olympic triathlon training plans. Luckily, i traveled to the race with livgiant and other racers, and had some of their experts help me set up my transition stations the area you go to between sports to change gear for the next leg of the race.
Download your free 16 week beginner olympic triathlon training plan. Apr, 2016 questions to ask before choosing your olympic triathlon training plan. Beginner athlete in your first or second year of olympic distance triathlon competition. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. Olympic beginner 12week plan for a beginner, or athlete new to structured training, entering an olympicdistance event with 68hrs per week training time available block 1 building basic fitness week 1 week 2 week 3 week 4 mon easy swim, 3040mins. This simple 16 week triathlon training plan for the olympicdistance comes from matt fitzgerald this is your barebones olympic triathlon training planthe minimal training you need to do to complete such as race without suffering inordinately. Olympic triathlon training plan cancer research uk. Beginner sprint triathlon training plan cancer research uk.
Prior to beginning this training plan, do a swim time trial, a 20mile bike time trial, and a. Olympic distance 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. We are now into december and most athletes should be back on track working on their base having had a well earned break after a long hard season, the break enable our body and mind to recover from the continuous bombard of mental and physical torture we all put ourselves through for. A triathlon may seem overwhelming, but this plan will prepare you for an olympic distance raceusually a 1. An olympic triathlon training plan for beginner triathletes.
The average weekly volume is about 7 hours with the biggest week at week 8 with 8. You can print this page as well, but it looks a lot nicer from the pdf. Mar 11, 2020 use this 8week mini triathlon training plan aka sprint triathlon training plan to go from beginner to medalearner in just two months. The program is designed to get a single triathlete through a sprint distance triathlon. This simple 16 week triathlon training plan for the olympic distance comes from matt fitzgerald this is your barebones olympic triathlon training plan the minimal training you need to do to complete such as race without suffering inordinately. This olympic distance triathlon plan is designed for. This mini triathlon guide includes gear suggestions and training strategies to help you ace your race. This program is designed for intermediate athletes training for an olympic distance triathlon. If youre an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them. Basic aerobic endurance training, 5060% of your maximum heart rate. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon.
This is the successful training plan that thousands of first time finishers have used for their first olympic triathlon. It is well suited to beginning triathletes who want to start with an olympic distance race, and to any triathlete who wants or needs to prepare for. This 8week olympic distance triathlon training plan will help you easily complete your first standard distance triathlon 1. 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.
A triathlon may seem overwhelming, but this plan will prepare you for an olympicdistance raceusually a 1. Matt fitzgerald provides a simpletofollow 16 week training plan for the half. Without going into too much detail at this point, your training plan is designed. How to structure a training plan triathlon training. You can always mix the sessions in the plan with cross training. Welcome to the life time tri 12week sprint training program for newbies. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. Use this 8week minitriathlon training plan aka sprinttriathlon training plan to go from beginner to medalearner in just two months. 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. This training plan was produced in partnership with multisport mastery. These exclusive free olympicdistance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. I used your half ironman training program for 18 weeks before i attempted my first half 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. The first triathlon training explained show is here. The average time taken to complete an olympic distance triathlon is between two and three hours, and so the training cant be taken too lightly. This plan assumes that you already have a good level of base endurance so this phase is. Uk 4 phase one establishing base fitness this phase is to establish your base level endurance. Life time tri sprint triathlon training program for novice triathletes developed by.
It is not a complex or hugely time consuming programme, it will get you to the. 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. Follow our beginners training plan with expert tips on daily workouts, course information, and how to mentally prepare for race day. Its important to listen to your body and find a good balance between training, rest, work and play. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. If you stick to this plan, you should have no problem completing an olympic distance triathlon.
An olympic distance triathlon involves a 1500meter swim, a 40km bike and a 10km run. Life time tri sprint training program congratulations. This simple 16 week triathlon training plan for the olympic distance comes from matt fitzgerald. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympic distance triathlon. Triathlon and duathlon training schedules our ten week training schedules will help kickstart the training you will need to complete your triathlon or duathlon challenge. Getting started take proper steps from day one no pun intended. In an olympicdistance triathlon, topend speed and smart pacing come into play.
If you are completing a single discipline as part of a team. Of course, the more you have time to train, the more competitive you will be although doing each sport 2xweek will definitely allow you to finish comfortably. Triathlon hero in three months the plan if youre planning on doing your first triathlon this spring, you need to start training now. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8week build program could be sufficient. There is a plan for every distance, whether you are a novice or an experienced triathlete. More advanced people may do a little less, and others may extend the training length. Besides the sense of accomplishment youll feel, training will get you into the best shape of your life winwin. While it is just a beginners plan, the hours per week start at a significant 8 hours and quickly move up to 1518. Olympic distance is nothing to sneeze at, and you need a good, progressive training plan, not a trainwhenyoufeellikeit plan, if you want to actually enjoy race day. This simple plan is the perfect mix of swim, bike, and run to help you cross the. For firsttimers, olympic and sprint distance triathlons are perfect introductions to.
In this episode of triathlon training explained, were going to be explaining how you can create and design your own triathlon training plan. Beginner 10 week olympic distance triathlon triathlon. Olympic beginner 12week plan for a beginner, or athlete new to structured training, entering an olympic distance event with 68hrs per week training time available block 1 building basic fitness week 1 week 2 week 3 week 4 mon easy swim, 3040mins. You should already be consistently training 810 hours per week before beginning and ideally you should have completed some olympic distance races in the past season and a half ironman race would be even better. Questions to ask before choosing your olympic triathlon training plan. Dec 18, 2018 in this episode of triathlon training explained, were going to be explaining how you can create and design your own triathlon training plan. The plan includes hr and perceived effort guidelines. Here are some free olympicdistance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6 months plan.
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