8 Week Triathlon Training Plan for Beginners

 PREPARE FOR YOUR FIRST TRIATHLON WITH CONSISTENT, QUALITY, and specific training

PREPARE FOR YOUR FIRST TRIATHLON WITH CONSISTENT, QUALITY, and specific training


Wondering how to train for your first triathlon? We're excited to announce our 8 week triathlon training plan for beginners, geared towards Sprint and Olympic distance!

It's important not to stress yourself out with an overly complex training program. At this stage, you need to focus on three key concepts: Consistency, Quality and Specificity. I didn't mention enjoyment, because that should be a obvious!


 Working OUT with a FUN Group can help ensurE consistency!

Working OUT with a FUN Group can help ensurE consistency!

1. Consistency
The last thing you want 4 weeks into your training plan is getting a dull nagging pain that won't seem to go away and you have to stop mid way through! Be smart and know when you've gone overboard. Also, you can't follow your training plan rigorously for 4 days each week, then pack it in at the weekend. It's got to be consistent and regular, even at a low intensity, or you won't improve.

2.  Quality:
You need to be rested for each workout; not fully, but adequately to benefit from the next session. Some people find they function and perform fine on 5 hours sleep, while others need 9 or 10. You will get to know your body and it's limits as you get more accustomed to training. When I say 'Quality', I mean that each workout should be helping your endurance and ultimately your race speed. If you're too tired to do the workout assigned, cut it shorter or scrap it. I'd rather you did 10 x 1 min running intervals at race pace effort maintaining good form, than an hour of exhausted running where your technique was crumbling. 

3. Specificity: 
Your training plan must be specific to you:
Your time available, your focus race distance, your abilities and your needs


 WORKING ON YOUR WEAKNESS IS CRUCIAL to improve!

WORKING ON YOUR WEAKNESS IS CRUCIAL to improve!

*Important information before starting this training plan*

Depending on the distance you're training for, you may need to tailor this training plan accordingly. However, the key principles discussed above remain the same for any distance. We've seen a lot of training programs designed relative to the amount of time spent on each activity during a race. It's true that for Sprints and Olympics you'll spend approximately 1/6 of your total race time swimming, 1/2 your time biking, and 1/3 of your time running. However, it's important to note that each athlete has their own unique sporting ability with individual strengths and weaknesses. We see a lot of athletes spending far too much time when they would really benefit more from working on swim/run speed or technique. For example: If your Olympic bike time is currently 1 hr 30, but your 1500m swim takes 1 hour, you would of course be a lot better off investing time on improving your  swim rather than doing three 2 hour easy bike rides per week. Working on your weaknesses might not sound too appealing, but it will definitely help you in the long run. 


 make your workouts specific and quality focused

make your workouts specific and quality focused

Your training program should be manageable for you, so if you can only put aside an hour for training five times per week because of kids and work, know that that's totally fine! You can improve a great deal on limited training time if you make your workouts specific and quality focused. 

Considering all of the above background info carefully, you'll be aware that you will likely need to tailor this training plan for your individual needs. From our experience coaching beginner triathletes, the majority have the biggest challenge with the swim. Obviously if you swam D1 in college and just graduated, you can tailor the swimming workouts! We have also assumed similar ability for the bike and run, and used time as a gauge for these disciplines, rather than distance. For the swim, workouts are based on a rest interval. Only start this plan if you are regularly doing cardio for 30 mins at least 3 times per week. Week 6 will be a recovery week to benefit from the previous weeks. As you get fitter, you'll notice an increase in intensity during weeks 4 and 5. The key here is speed change, and more rest to maintain quality. It should be tough!


If there's only one takeaway from this post, let it be that your training plan is specific to you. It's almost impossible to write a 'typical' plan because of so many alternating factors.

There you have it! The triathlon training plan for beginners. Any questions? Just give us a shout. Tested it? We'd love to hear your feedback!

- Coach Medena
For Medena's full bio, click
here.

Copyright SBR Boston

Click here to download the 8 Week Training Plan
 

If there's only one takeaway from this post, let it be that your training plan is specific to you. It's almost impossible to write a 'typical' plan because of so many alternating factors.

There you have it! The triathlon training plan for beginners. Any questions? Just give us a shout. Tested it? We'd love to hear your feedback!

 

- Coach Medena
For Medena's full bio, click
here.

Copyright SBR Boston