Triathlon Training Program - Beginner
In this Article:
Week 1 | Week 2
Week 3 | Week 4
Week 5 | Week 6
Week 7 | Week 8
Week 9 | Week 10
Week 11 | Week 12
This is the most basic of the four plans. To complete this training, you should be able to:
- swim 50 yards (or one lap – the length of the pool and back) nonstop
- bike two to three times a week for at least 30 minutes at a time
- run or walk nonstop three to four times a week for 10 to 15 minutes each time
Week One
Monday: Day off
Tuesday: Swim 200 yards or four laps
Wednesday: Run* 15 minutes; bike 15 minutes (do these as two separate daily workouts)
Thursday: Walk 20 minutes
Friday: Day off
Saturday: Bike 15 minutes; run 15 minutes (for a consecutive, 30-minute workout)
Sunday: Bike 30 minutes
Week Two
Monday: Day off
Tuesday: Swim 200 yards
Wednesday: Run 15 minutes; bike 15 minutes (separate daily workouts)
Thursday: Walk 20 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 15 minutes (consecutive workout or "brick")
Sunday: Bike 30 minutes
Week Three
Monday: Day off
Tuesday: Swim 300 yards or six laps
Wednesday: Run 20 minutes; bike 30 minutes
Thursday: Walk 20 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 20 minutes
Sunday: Bike 45 minutes
Week Four
Monday: Day off
Tuesday: Swim 250 yards or five laps
Wednesday: Run 20 minutes; bike 30 minutes
Thursday: Walk 20 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 20 minutes
Sunday: Bike 45 minutes
Week Five
Monday: Day off
Tuesday: Swim 3x100 yard
Wednesday: Run 25 minutes; bike 25 minutes
Thursday: Walk 20 minutes
Friday: Day off
Saturday: Bike 25 minutes; run 25 minutes
Sunday: Bike one hour
Week Six
Monday: Day off
Tuesday: Swim 3x100 yards
Wednesday: Run 30 minutes; bike 25 minutes
Thursday: Walk 30 minutes
Friday: Day off
Saturday: Bike 25 minutes; run 30 minutes
Sunday: Bike one hour and 15 minutes
Week Seven
Monday: Day off
Tuesday: Swim 300 yards or six laps
Wednesday: Run 15 minutes; bike 45 minutes
Thursday: Walk 20 minutes
Friday: Day off
Saturday: Bike 45 minutes; run 15 minutes (consecutive workout)
Sunday: Bike one hour and 15 minutes
Week Eight
Monday: Day off
Tuesday: Swim 300 yards
Wednesday: Run 25 minutes; bike 25 minutes
Thursday: Walk 20 minutes
Friday: Day off
Saturday: Bike 25 minutes; run 25 minutes (consecutive workout)
Sunday: Bike one hour and 30 minutes
Week Nine
Monday: Day off
Tuesday: Swim 200 yards (four laps)
Wednesday: Run 30 minutes; bike 30 minutes (separate daily workouts)
Thursday: Walk 30 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 30 minutes (consecutive workout)
Sunday: Bike one hour and 30 minutes
Week Ten
Monday: Day off
Tuesday: Swim 400 yards or eight laps
Wednesday: Run 20 minutes; bike 30 minutes (separate daily workouts)
Thursday: Walk 20 minutes
Friday: Day off
Saturday: Bike 30 minutes; run 20 minutes
Sunday: Bike one hour and 45 minutes
Week Eleven
Monday: Day off
Tuesday: Swim 400 yards
Wednesday: Run 35 minutes; bike 40 minutes
Thursday: Walk 20 minutes
Friday: Day off
Saturday: Bike 40 minutes; run 35 minutes
Sunday: Bike two hours
Week Twelve
Monday: Day off
Tuesday: Swim 300 yards
Wednesday: Run 30 minutes; bike 30 minutes
Thursday: Day off
Friday: Day off
Saturday: (Light) Bike 30 minutes; run 15 minutes
Sunday: Race
*Run and walk are used interchangeably
**Swimming in sets with a rest between sets builds speed. Swimming continuous or steady laps (without rest in between) builds endurance.
