Olympic Triathlon Training - Novice

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible. The program supplied here is just an example and will require updates to meet your specific aims and objectives.

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

Before You Start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Overview of the Training Program

The seasons training plan is based on six phases where each phase comprises of a repeated four week program. The workload in the first three weeks of the four week program increase each week (easy, medium, hard) and the fourth week comprises of active recovery and tests to monitor training progress. The aim of the four week cycles is to:

Build you up to a level of fitness (3 weeks)
Test, recovery and adjustment of the training program (1 week)
Build you up to higher level of fitness (3 weeks)
Test, recovery and adjustment of the training program (1 week)
Build you up to an even higher level of fitness (3 weeks)
and so on

Remember a training program is athlete specific and the results of the tests in the fourth week can be used to adjust the training in the next four week cycle to address any limitations.

The content and quantity of training in each week and phase will depend on many factors. The Planning page provides an insight into the process of data gathering and preparing training programs

Example Training Plan & Programs

The objective of each phase, with links to examples of a season's training plan and four week training programs for phases 1, 2 and 3, are as follows:

Training Plan - General overview of the season by phases
Phase 1 - General development of strength, mobility, endurance and basic technique
Phase 2 - Development of specific fitness and advanced technical skills
Phase 3 - Competition experience - achievement of qualification times for main competition
Phase 4 - Adjustment of technical model, preparation for the main competition
Phase 5 - Competition experience and achievement of outdoor objectives
Phase 6 - Active recovery - planning preparation for next season

The content of the four week programs in phases four and five depends very much on the athletes progress and competition races. Your aim in these phases is to address any limitations the athlete may have in order to bring him/her to a peak of performance for the major competition in phase five.

Training Activities

The following are links to the appropriate page for the activities identified on the training programs.

Training Pace

The intensity for each session is given in terms of a percentage of the event distance target time. e.g. run for 40 minutes at race pace +15%. If the athlete's target time for the 5 km is 18 minutes then at race pace + 15% their time for 5 km would be 21 minutes 10 seconds (18 ÷ 0.85). This equates to running at 4 minute 13 seconds pace per kilometre and in 40 minutes you would cover approx 9.5 kilometres.

Complete Guide to Triathlon Swimming

This book will teach you everything you need to know to improve your stroke, save energy and take minutes off your swim time.

It also provides you with a guide to swim training plans and a strength training program.

Select this link to order your copy of The Complete Guide to Triathlon Swimming.

The Essential Triathlon Swimming DVD

Discover how to train for the triathlon swim, including drills in the water, open water and race training, and swim workouts explained.

Select this link to order your copy of the The Essential Triathlon Swimming DVD.

Waterproof 50 Tri-Specific Workouts

Need something to take to the pool with you to keep you on track in your training? Here are 50 extra workouts you can pick and choose from and never be bored or feel lost at the pool.

Select this link to order your copy of the Waterproof 50 Tri-Specific Workouts.

Triathlon Transitions DVD

Considered the fourth sport in triathlon, transitions can make or break your race. Discover essential training techniques and drills to improve your transition times from swim-bike and bike-run.

Select this link to order your copy of the Triathlon Transitions DVD .

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 to order your copy of Training for Triathlon .

Associated Links

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