A weekly training plan designed for beginners looking to finish their first triathlon
Looking to complete your first triathlon? You’ve come to the right place! The 10 Week Triathlon Training Plan is geared towards beginners looking to complete their first sprint triathlon. As an experienced triathlete, I’ve worked with many athletes looking to level up their game.
When it comes to training, one size doesn’t fit all. Ten weeks is on the shorter side for amateur triathletes. However, for athletes in a time crunch, this training window is perfect for athletes who have experience training for other sports.
Why 10 Weeks?
A 10-week training plan strikes an important balance: enough time for structured progression, but not too taxing on the body.
- Gradual Build-Up: 10 weeks is the shortest amount of time to train without ramping up too fast. This is important to prevent injuries. It takes time for your body’s muscles, joints, and cardiovascular system to adapt to the stresses of training.
- Skill Development: Triathlon is a multi-discipline sport. Ten weeks will be enough time to master the basics of each discipline to finish on race day.
- Recovery and Adaptation: The human body needs time to recover from training stimuli. A 10-week window makes room for rest and lighter training weeks. These are necessary for your body to rebuild and grow stronger.
- Psychological Preparedness: Training for a triathlon is not just physical; it’s mental too. A 10-week period will help you mentally prepare without burning out.
- Life Balance: Training needs to fit around your other life commitments. If you’re stretched for time, ten weeks is a realistic window to sacrifice time to achieve your goals.
- Event-Specific Preparation: With ten weeks, you’ll have plenty of time to include event-specific sessions, like brick workouts. You’ll also have enough training to feel comfortable with open water swims at the end of your plan.
10 Week Triathlon Training Plan
| Week | Swim | Bike | Run | BRIC | Strength Training | Weekly Volume | Notes |
|---|---|---|---|---|---|---|---|
| 1 | 1x: 20 mins (500m) | 1x: 30 mins (10km) | 1x: 15 mins (2.5km) | None | 1x: 30 mins | 1.5 hours | Focus on form and ease into training |
| 2 | 2x: 20 mins (500m) | 2x: 30 mins (10km) | 1x: 20 mins (3km) | None | 1x: 30 mins | 2.5 hours | Gradually increase running time |
| 3 | 2x: 25 mins (600m) | 2x: 35 mins (12km) | 1x: 25 mins (4km) | None | 1x: 30 mins | 3 hours | Build endurance, focus on technique |
| 4 | 2x: 25 mins (600m) | 2x: 35 mins (12km) | 1x: 30 mins (5km) | None | 1x: 30 mins | 3.25 hours | Increase run to race distance |
| 5 | 2x: 30 mins (700m) | 2x: 40 mins (15km) | 2x: 30 mins (5km) | None | 1x: 30 mins | 4 hours | Increase swim and bike volume |
| 6 | 2x: 30 mins (700m) | 2x: 45 mins (17km) | 2x: 30 mins (5km) | None | 1x: 30 mins | 4.5 hours | Consistency in training |
| 7 | 2x: 30 mins (700m) | 2x: 50 mins (18km) | 2x: 35 mins (5.5km) | None | 1x: 30 mins | 5 hours | Increase running time and bike volume |
| 8 | 2x: 30 mins (700m) | 2x: 50 mins (18km) | 2x: 35 mins (5.5km) | 1x: 30 mins Bike + 15 mins Run | 1x: 30 mins | 5.75 hours | Introduce brick workout |
| 9 | 2x: 30 mins (700m) | 2x: 60 mins (20km) | 2x: 40 mins (6km) | 1x: 35 mins Bike + 20 mins Run | 1x: 30 mins | 6.5 hours | Increase brick workout duration |
| 10 | 1x: 20 mins (500m) | 1x: 40 mins (15km) | 1x: 30 mins (5km) | 1x: 40 mins Bike + 25 mins Run | None | 4.5 hours | Taper week, focus on race prep |
Putting It All Together
Remember to listen to your body throughout the process. These plans are meant to be a guide and can be modified to suit individual needs. Good luck with your training!
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