Triathlon Training Plans

Training Plans

11 Week Sprint Distance Beginner Triathlon Training Plan

18 Week Sprint Distance Intermediate Triathlon Training Plan

11 Week Olympic Distance Beginner Triathlon Training Plan

18 Week Olympic Distance Intermediate Triathlon Training Plan

18 Week Half Ironman Triathlon Training Plan

Swim Training 

Distance & Pacing Charts

Swim Workouts for Beginner Sprint

Swim Workouts for Advanced Sprint

Swim Workouts for Olympic and Half Ironman

Swim Workouts for Ironman Training

Swim Pacing Chart

Cycling Pacing Chart

Treadmill Running Conversion Chart


Important Notes

For the first two weeks, it is important that you stick to the program. Do not skip a workout. Not just for the obvious physical benefits, but primarily to develop a habit of simply “sticking with it.”

This will be the time when you will need to make some adjustments in your life, replacing old habits with new habits! It is the time to find out WHEN you can train based on your daily responsibilities (work, your spouse, children, class, etc). Do not skip a workout just because it may not be convenient.

For students or those of you who work full time, you may have a preset daily schedule week in and week out which will help you remain consistent with your training. However, others (i.e. part timers or those in the service industry) may have a work schedule that changes each week. Whatever the case may be, you need to take the time to plan ahead for each coming day. This may require you to get up earlier in the morning to get in a particular workout. Perhaps your lunch break will server as a good time to run, swim or head to the weight room. Train during YOUR time and not your spouses or kids. Don’t miss your child’s soccer game or jeopardize your private time with your spouse simply because of your training. I think you will find, once you have accomplished the task of balancing your training with your daily lifestyle, the training.

The first thing to determine when training for a triathlon is – when will you do your training? If you work full time, you will have to create a training schedule compatible with your work schedule. Depending on your athletic background, no longer will your training consist of simply heading out for a run, driving to the pool for a swim or hopping on your bike for an afternoon ride. You must now combine all three sports as part of your training regimen and perhaps even some strength training in the weight room(primarily for strength and endurance). And you must understand, the majority of your training will consume most of your “one time” free time.

Believe me, this will test your commitment. But like I said, most of the folks in this crazy sport are in the same boat, and somehow we all find a way.

I do not know what your goals are regarding triathlon but we can break that down into two basic categories:

a. To finish the race
b. To be competitive in the race.

If it is your first race, I am guessing your main goal is to finish the race and hopefully with a smile on your face! If you decide you love this sport, you will find there are plenty of triathlons out there for you to participate in and if so desired, you can adjust and build your training program around a more competitive performance.

If you are more experienced in your racing, your training will probably become more advanced. Your training program would have to be more organized and well planned. If you decide you want to stick with this sport, then you really must learn to train with patience. Burnout, excess fatigue, injuries and ultimately frustration can develop due to over training, and a discipline, conservative training regimen is absolutely necessary

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