Triathlon Training Plan

July 01 2015

#1001waystotrain with Fitness First

 

Triathlon Training Programme

Duration Activity
10 Weeks 5 sessions and 2 rest days per week for the 10 week duration.
Your sessions are outlined below
Session 1 Session 2 Session 3 Session 4 Session 5
Cardio Programme 1 Cardio Programme 2 Gym Programme + Core Programme Cardio Programme 1 Cardio Programme 2

How to use this programme

  • Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
  • As you progress through the plan, try to increase the weights, intensity and level in the gym over the 10 week programme
  • Each programme, super sprint - beginner / sprint - intermediate / advanced starts with the assumption you have completed the shorter one first. Begin your training with the half sprint programme if this is your first triathlon event.
  • If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can coach you through them
  • A great way to work on your running is to utilise a heart rate monitor. During consistent runs we want the heart rate to remain between 70-85% of our maximum
  • Try not to eat too close to running, ideally about 90 minutes before you head out should work really well
  • We recommend stretching for around 10-12 minutes after each run. Try not to just go through the motions, find a tight spot and really work on it

Cardio Programme 1

Key S = Swim R = Run B = Bike
Tip Cardio programme 1 is a time based workout and therefore distance is not important but being mentally prepared to “move” for that amount of time is.
Cardio Programme 1
Super Sprint - Beginner Sprint - Intermediate Advanced
WEEK 1 R - 15 minutes + S - 20 minutes R -20 minutes + S - 20 minutes R -30 minutes + S - 30 minutes
WEEK 2 B - 20 minutes + S - 20 minutes B - 40 minutes + S - 25 minutes B - 60 minutes + S - 30 minutes
WEEK 3 S - 20 minutes + B - 30 minutes S - 20 minutes + B - 30 minutes S - 35 minutes + B - 60 minutes
WEEK 4 R - 30 minutes + S - 25 minutes
(break as needed)
R - 40 minutes + S - 30 minutes
(break as needed)
R - 50 minutes + S - 40 minutes
(break as needed)
WEEK 5 R - (hill sprints/walking rest) 45 minutes R - (hill sprints/walking rest) 45 minutes R - (hill sprints/walking rest) 45 minutes
WEEK 6 S - (50m interval 60 second rest)
30 minutes
S - (100m interval 60 second rest)
30 minutes
S - (100m interval 60 second rest)
45 minutes
WEEK 7 B - (3km on 1km off) 60 minutes B - (5km on 1km off) 60 minutes B - (8km on 1km off) 90 minutes
WEEK 8 B - 45 minutes + R - 20 minutes B - 60 minutes + R - 30 minutes B - 60 minutes + R - 45 minutes
WEEK 9 S - 20 minutes + B - 45 minutes S - 20 minutes (unbroken) +
R - 45 minutes
S - 40 minutes (unbroken) +
R - 45 minutes
WEEK 10 S - 20 minutes + B - 8km + R - 20 minutes S - 25 minutes (unbroken) + B - 15km + R - 30 minutes S - 40 minutes (unbroken) + B - 30km + R - 45 minutes
RACE WEEK Easy run + Easy ride + Easy swim Easy run + Easy ride + Easy swim Easy run + Easy ride + Easy swim

Cardio Programme 2

Key S = Swim R = Run B = Bike
TIPS This programme replicates distances that you will need to cover for the event you have entered. On some occasions it goes beyond the distance you have registered for. This is important to do for both physical and mental preparation - “I’ve done more than that before so the event will be easy”.
These workouts are completion focused. You must complete the distance stated for each workout, even if this means taking short rests during the distance (unless other wise stated - unbroken).
Cardio Programme 2
Super Sprint - Beginner Sprint - Intermediate Advanced
WEEK 1 B - 10km B - 20km B - 40km
WEEK 2 S - 400m S - 750m S - 1500m
WEEK 3 R - 2.5km R - 5km R - 10km
WEEK 4 B - 10km B - 20km B - 40km
WEEK 5 S - 400m + B - 5km S - 750m + B - 10km S- 1500m + B - 20km
WEEK 6 R - 2.5km + B - 8km R - 5km + B - 16km R - 5km + B - 30km
WEEK 7 R - 3km + S - 250m R - 6km + S - 400m R - 11km + S - 800m
WEEK 8 S - 500m S - 1km S - 2000m
WEEK 9 B - 12km B - 25km B - 45km
WEEK 10 S - 200m + B - 5km + R - 1500m S - 400m + B - 10km + R - 2500m S - 750m + B - 20km + R - 5km
RACE WEEK Easy run + Easy ride + Easy swim Easy run + Easy ride + Easy swim Easy run + Easy ride + Easy swim

Gym Programme

Gym Programme
Beginner Intermediate Advanced
Exercise Sets/distance Rest Sets/distance Rest Sets/distance Rest Notes
Squats 3 sets of 20 reps 45 seconds 4 sets of 20 reps 45 seconds 5 sets of 20 reps 45 seconds Keep the weight light and keep moving through all reps
Deadlifts 2 sets of 5-8 reps 60 seconds 3 sets of 5-8 reps 60 seconds 4 sets of 5-8 reps 60 seconds Heavy but technique focused
Bench 3 sets of 5-8 reps 30 seconds 4 sets of 5-8 reps 30 seconds 5 sets of 5-8 reps 30 seconds
Seated row 3 sets of 5-8 reps 45 seconds 4 sets of 5-8 reps 45 seconds 5 sets of 5-8 reps 45 seconds Hold for 2 seconds with
handle touching ribs
Kettlebell swing 3 sets of 20 reps 30 seconds 4 sets of 20 reps 30 seconds 5 sets of 20 reps 30 seconds Swing kettlebell to head height
TRX T-Y-I fly 3 sets of 9 reps (3 per position) 45 seconds 4 sets of 9 reps (3 per position) 45 seconds 5 sets of 9 reps (3 per position) 45 seconds Slow controlled movements

Core Programme

Core Programme
Beginner Intermediate Advanced
Exercise Sets/distance Rest Sets/distance Rest Sets/distance Rest Notes
Dynamic side plank 3 sets of 30 reps per side 20 seconds 4 sets of 30 reps per side 20 seconds 5 sets of 30 reps per side 20 seconds Perform 3 sets per side. Swap sides each set
Reverse crunch 3 sets of 20 reps 20 seconds 4 sets of 20 reps 20 seconds 5 sets of 20 reps 20 seconds Hold a sandbell above your head / slightly behind to increase intensity
Front plank with adduction/
abduction
3 sets of 20 reps per side 20 seconds 4 sets of 20 reps per side 20 seconds 5 sets of 20 reps per side 20 seconds  
Cable rotation 3 sets of 20 reps per side 20 seconds 4 sets of 20 reps per side 20 seconds 5 sets of 20 reps per side 20 seconds Increase weight dependant on ability level