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Beginner Triathlon Training Plan

beginner triathlete triathlon training plan first time

Training for a triathlon can be a complicated process, especially if it's your first time. Follow this simple beginner's triathlon training plan to get you to the start line feeling your best and ready to race.

What gear do I need for a triathlon?

Before you begin your training, make sure you have all the gear you need to train and race. Triathlon is a complex sport with lots of moving parts, so you'll need a few different pieces of kit. Read our beginner's kit guide for first-time triathletes which outlines all of the gear you will need from a trisuit to running trainers and everything in between. 

Related: Guide to triathlon gear

swimming training triathlon plan guide workout

Beginner Triathlon Training Plan

This is a 4-week training plan for a sprint distance triathlon for absolute beginners. If you already have a fair level of fitness and/or experience, this plan may be too easy for you.

Week 1

Day Session Type Session
Monday Run

Run for 20 minutes without stopping.

Do 10 minutes of stretching afterwards.

Tuesday Swim

5 lengths of a 25-metre pool.

Try to complete this without stopping.

Wednesday Bike Cycle non-stop for 30 minutes, indoors or outdoors.
Thursday Rest Make sure to do stretching and foam rolling as is necessary and eat plenty of protein and drink plenty of water so that your muscles can recover.
Friday Swim

5 lengths of a 25-metre pool.

If you could not manage non-stop on Tuesday, aim to accomplish that today.

Saturday Rest Make sure to take a complete rest day and don't be tempted to over-train.
Sunday Run

Run for 20 minutes without stopping.

Pace doesn't matter.


Week 2

Day Session Type Session
Monday Rest

You may be feeling tired or achy after week 1 so take it easy, hydrate and nourish well and make sure to stretch.

Tuesday Swim

5 lengths of a 25-metre pool.

Try to complete this without stopping.

Wednesday Run

Run for 20 minutes non-stop.

See if you can make it further than you did last week.

Thursday Bike

Cycle for 20 minutes outdoors.

Enjoy an easy pace on a flat course.

Friday Swim

5 lengths of a 25-metre pool.

If you could not manage non-stop on Tuesday, aim to accomplish that today.

Saturday Rest Make sure to take a complete rest day and don't be tempted to over-train.
Sunday Run

Run for 20 minutes without stopping.

Pace doesn't matter.


Week 3

Day Session Type Session
Monday Run Run for 20 minutes at a steady pace.
Tuesday Swim

 Complete 6 lengths of a 25-metre pool.

Try to swim non-stop.

Wednesday Run Easy 10 minute run.
Thursday Bike 20 minutes on a flat course.
Friday Swim

Complete 6 lengths of a 25-metre pool.

If you could not manage non-stop on Tuesday, aim for that today.

Saturday Rest
Sunday Run/Bike Brick

Cycle for 30 minutes then run for 25 minutes at an easy pace.

 

Week 4

Day Session Type Session
Monday Bike Cycle for 45 minutes and try to include one hill as a challenge.
Tuesday Swim

 Complete 10 lengths of a 25-metre pool.

Go all out in order to complete it non-stop.

Wednesday Run Run for 30 minutes without stopping.
Thursday Rest
Friday Run/Bike Brick Cycle for 30 minutes then straight into a 15 minute run.
Saturday Rest
Sunday Race Day!

 Good luck!

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