Are 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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