There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. A detailed 1 year triathlon training plan perfect for. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this. These mini sprint plans are very conservative and will get any person thinking of training for a triathlon ready to cross the finishline. 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. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. They use an easytounderstand, easytouse weekly pil format power, intervals, long that allows you to more easily interpret, manage, and complete your workouts. Got some standarddistance triathlons this season and want to race at the best of your ability. Welcome to the life time tri 12week sprint training program for newbies. In this episode of triathlon training explained, were going to be explaining how you can create and design your own triathlon training plan. It begins with an 8week base phase, followed by a 6week build phase and a 6week peak phase. Hip extension or butt blaster or back extension leg extension for your quadriceps hamstring curl leg press or squat. Practical howtos, backed by plenty of science and evidence, and specific information on how to incorporate weight lifting in your triathlon training program. Simply click on those strength workouts to see which exercises you should do on a given day.
Detailed training calendar 11 week sprint distance program beginner part 2. A 12week triathlon training plan for beginners active. The triathlon training plans are specifically designed by fitness experts 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. 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. This is a key stage that allows you to support the latter, higher intensity phases. When youre doing the same types of workouts over and over, its plain to see. 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. Life time tri sprint training program congratulations. Athletes have already done a few races including a half or are coming into triathlon from another endurance sport.
The peak period which is a bit longer in this plan that some other plans is designed to get your body at race shape without stressing it too much of course. 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 sustainable training habits rest run 20 mins bike 45 mins swim 2030 mins run 30 mins bike 60 mins swim organize all your gear. Triathlon strength training in 2018 the definitive guide. A triathlon may seem overwhelming, but this plan will prepare you for an olympicdistance raceusually a 1. Along with event specific plans, you can find plans that will support you with every aspect of training. 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. Life time tri international triathlon training program. The build period is designed to elicit training that more completely matches with the race youre training for in this case, longer workouts as youre training for an ironman. Pl 4 phase one establishing base fitness this phase is to establish your base level endurance.
All training programs should start from a level that you can handle. We asked triathlon ireland national development coach stephen delaney to design a 12week training schedule suitable for aspiring triathletes with a basic. Matt fitzgerald provides a simpletofollow 16 week training plan for the half ironman distance. This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon.
Its as easy as picking from beginner, intermediate or advanced options and the day of the week you need as your off day and your long ride day. Too much, and you will more likely than not be set back by injuries or overtraining. It is intended only as a framework for training structure. Goals 9recognize the variety of benefits from incorporating a strength program into your training regimen. Training for your first sprint triathlon on 46hrs a week. There is a plan for every distance, whether you are a novice or an experienced triathlete. Every race course is different just like each of us has different strengths and weaknesses and unique demands on our time. Then refer back to this pdf when you need guidance on how to perform each exercise. The following program is designed for the individual who would like to complete his or her first sprint triathlon with no regard to time. 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.
Setting your training volume is probably the most important step of all when it comes to creating a triathlon training program. This free training plan is written to prepare you to finish your first ironman. Technically, endurance training is any type of exercise that is rhyth. Our olympic triathlon training plans, like our sprint triathlon plans, include brick workouts as early as week two in the base phase. How to structure a training plan triathlon training. The following program is geared for the beginner level and in some cases, with minor adaptions, intermediate level. The 18 week ironman im training blueprint is intended to serve as a basis for you to develop your im or 70. So, we created a plan that allows for the timeconstrained athlete to successfully finish an ironman race. The 16week intermediate halfdistance training plan is for the triathlete with one or more seasons of training under hisher belt. You can always mix the sessions in the plan with cross training. All you need to supply is the desire and the hard work. The secret to improving running and cycling is to focus on increasing. This training program was developed and owned by inspiration training spirationtraining. 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.
Glover, mse, ms, cscs elite athlete, author and coach. Your 6month ironman training plan by mike ricci, ironman leading into racespecific training, you need to make sure youre ready to train for the distance and challenge of an ironman race. 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. Life time tri sprint triathlon training program life time tri series. A triathlon is a hugely rewarding event to compete in. Much of the training done in this program and in other novice level training programs will be at zone 2 intensity to help you build your base. After all, an ironman is an extreme endurance test and increasing training volume and workout duration is how you build endurance. Multisport mojo offers 16 ironman triathlon training plan pdf options to choose from. Making the case for strength training if you ask any triathlete what endurance training is, the most common answer has something to do with swimming, cycling, or running. Besides the sense of accomplishment youll feel, training will get you into the best shape of your life winwin.
Updated 2018 this is the one guide to rule them all with regard to strength training for triathletes. Here are some assumptions that were making about the athlete about to embark on this ironman training plan. 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. 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. Olympic triathlon training plan cancer research uk. Triathlon has a very strong community with local clubs across the nation offering support, both group and individual training and advice from experienced triathletes. Rest days are schedule often and, according to some of my athletes, are their favorite days. Have a look through the list, download and enjoy your training. For those wondering how to train for an ironman triathlon, this training plan is. Getting started take proper steps from day one no pun intended. 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. This training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint distance triathlon event. Uk 4 phase one establishing base fitness this phase is to establish your base level endurance.
It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. The full suite of 8020 training plans is included in the books 8020 running and 8020 triathlon. Oddnumbered training weeks include 3 swims, 3 rides, and 3 runs. Training plan run focus and with the accompanying triathlon training plan guide ill share what i know with you and give you the tools you need to succeed in your race. The program averages 11 hours per week with a recovery week of 8 hours every 4th week. It also makes it harder to get lazy and skip a days session. This sprint triathlon plan is designed for a newbie seeking an easy to follow plan. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8week build program could be sufficient. Beginner sprint triathlon training plan cancer research uk.
Free beginner full ironman training plan triathlon. Please find below a 12 week intermediate sprint distance triathlon training plan to help you prepare for your event. This 12 week training plan is designed to get an intermediate triathlete through a sprint distance triathlon in a good time. Its certainly important, but coaches often make it out to be more important than repetition when the opposite is true. This plan assumes that you already have a good level of base endurance so this phase is. The athlete is competing in their first or second 140. Our free sprint triathlon training plans will get you started in triathlon or hone your sprintdistance speed and fitness. Matt fitzgerald provides a simpletofollow 16 week training plan for the half. We have new 10 and 20 week training plans for the new year. Training training plans free olympicdistance triathlon training plans.
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