Half Olympic Triathlon Training Program - Novice

The following is an example of a ½ Olympic Triathlon Training program (phase 2) for a novice athlete. Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any application of this training program is at the athlete's own discretion and risk.

Key to notations and terms used

m = metres k = kilometres hrs = hours min = minutes secs = seconds Rep = repetition
pb = "personal best" time for Triathlon 5 × 200m = 5 repetitions of 200 metres
tpb = "target personal best" time for Triathlon

Phase 2

Each training session should include an appropriate warm up before the session and cool down after the session.

Week 1

Day Develop Session Effort Recovery
Rep Set
Monday Specific Strength Weight Training      
Tuesday Specific Endurance Swim - 1k tpb+5%    
Wednesday Specific Strength Weight Training      
Thursday Specific Endurance Bike - 25k tpb+5%    
Friday Specific Strength Weight Training      
Saturday Specific Endurance Run - 6k tpb+5%    
Sunday Rest        

Week 2

Day Develop Session Effort Recovery
Rep Set
Monday Specific Strength Weight Training      
Tuesday Specific Endurance Swim - 2 x 500m tpb 5 mins  
Wednesday Specific Strength Weight Training      
Thursday Specific Endurance Bike - 2 x 12½k tpb 5 mins  
Friday Specific Strength Weight Training      
Saturday Specific Endurance Run - 2 x 3k tpb 5 mins  
Sunday Rest        

Week 3

Day Develop Session Effort Recovery
Rep Set
Monday Specific Strength Weight Training      
Tuesday Specific Endurance Swim - 3 x 200m tpb-5% 5 mins  
Wednesday Specific Strength Weight Training      
Thursday Specific Endurance Bike - 3 x 5k tpb-5% 5 mins  
Friday Specific Strength Weight Training      
Saturday Specific Endurance Run - 3 x 1½k tpb-5% 5 mins  
Sunday Rest        

Week 4

Day Develop Session Effort Recovery
Rep Set
Monday Strength Specific Weight Training      
Tuesday Evaluation Swim - 10 min maximum distance 100%    
Wednesday Strength Specific Weight Training      
Thursday Evaluation Run - Cooper Test 100%    
Friday Strength Specific Weight Training      
Saturday Evaluation Bike - 30 min maximum distance 100%    
Sunday Rest        

Swim faster and easier than ever before

Discover the secrets to improving your swim technique, avoiding painful injuries, and shaving minutes off your best triathlon times to date. Select this link or image for more information.

Swim Faster and Easier Than Ever Before

Training for Triathlon

Training for Triathlon

Training for Triathlon reveals the very latest triathlon-specific training research, competition tactics and performance-boosting secrets - and spells out exactly how you can apply these race-winners today.

Throughout this brand new special report, we dissect the major current debates over the best methods of training for triathlon, we disclose the pre-event preparation of the world's best triathletes, and we share the strategy and tactics that are guaranteed to deliver on the big day.

Select this link for more information on "Training for Triathlon".

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2