Beginner Triathlete Training Plan: How to Easily Conquer your First Triathlete Event | Kodjoworkout

Beginner Triathlete Training Plan: How to Easily Conquer your First Triathlete Event

beginner triathlete training planAre you looking to get the sleek arms of a swimmer, the toned legs of a runner and the nice buttocks of a cyclist ahead of your beginner triathlon event? Well below is an outline of an excellent beginner triathlete training plan that can help you prepare effectively for your competition. Your triathlton training doesn’t have to be hardcore. Just ensure you include high intensity interval workout routines in your cardio exercises, and on your strength training days, make sure you hit all the essential muscle groups. Your beginner triathlete training plan will prepare you for half a mile swimming event, a 12-mile bike ride, and a 5-kilometer run. Do you think you can handle it? Of course you can…as long  as you follow the proper training program.

Beginner Triathlete Training Plan

Assuming you are moderately in shape, you can get ready for your beginner triathlete event in 8 weeks. So remember to allocate at least that amount of time for your training. Below is a summary of your beginner triathlete training plan.

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Bike: 20-25 min indoors. Strength workout: 20 min
Run: 20 min
Stretch: 10 min
Swim: 400 yd Rest Day Bike: 45 min Run: 20 min
Swim: 300 yd
Stretch: 10 min
Rest Day
Week 2 Lift weight: Bike: 20-25 min indoors. Strength workout: 20 min
Run: 20 min
Stretch: 10 min
Bike: 30 min
Swim:500 yd
Rest Day Bike: 50 min Run: 35 min
Swim: 400 yd
Stretch: 10 min
Rest Day
Week 3 Lift weight: Bike: 20-25 min indoors. Strength workout: 20 min
Run: 20 min
Stretch: 10 min
Swim: 600 yd Strength workout Bike: 1 hr Run: 40 min
Swim: 800 yd
Stretch: 10 min
Rest Day
Week 4 Lift weight: Bike: 20-25 min indoors. Strength workout: 20 min
Run: 20 min
Stretch: 10 min
Bike: 30 min Rest Day Bike: 45 min Run: 40 min
Swim: 800 yd
Stretch: 10 min
Rest Day
Week 5 Lift weight: Bike: 20-25 min indoors. Strength workout: 20 min
Run: 20 min
Stretch: 10 min
Bike: 50 min
Swim: 700 yd
Strength workout Bike: 1 hr 10 min Run: 45 min
Swim: 1,000 yd
Stretch: 10 min
Rest Day
Week 6 Lift weight: Bike: 20-25 min indoors. Strength workout: 20 min
Run: 20 min
Stretch: 10 min
Bike: 45 min Swim: 800 yd Rest Day Bike: 1 hr 15 min Run: 50 min
Swim: 1,000 yd
Stretch: 10 min
Rest Day
Week 7 Lift weight: Bike: 20-25 min indoors. Strength workout: 20 min
Run: 20 min
Stretch: 10 min
Bike: 40
Swim: 900 yd
Rest Day Bike: 50 min Run: 35 min
Swim: 1,000 yd
Stretch: 10 min
Rest Day
Week 8 Lift weight: Bike: 20-25 min indoors. Strength workout: 20 min
Run: 20 min
Stretch: 10 min
Bike: 30 min
Swim: 600 yd
Rest Day Bike: 10 min
Swim 10 min or
Swim 500 yd
Race Rest Day

 

As you can see, your beginner triathlete training plan looks quite attainable. There’s nothing on the list above that is beyond your reach. Your strength workouts are designed to target multiple muscle groups all at once. This is important, as you have only a short period of time to train, and therefore, you want to maximize the effectiveness of each workout session.

What to Gain from your Training

This beginner triathlete training plan will ensure that you build endurance, but also, strength and overall physical conditioning. Complement your bike rides with lifting exercises designed to strengthen your lower body. Such exercises include squats, deadlifts, box jumps etc. For your swimming routines, focus on your shoulders, lats, and rotator cuffs. Finally, for your runs, emphasize on speed but also endurance. The below exercise is excellent in achieving both endurance, speed and strength.

Good Luck and go get’em!

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