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Olympic Triathlon Training Program - Novice

The following is an example of an Olympic Triathlon Training program (phase 1) 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 1

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 General Strength Weight Training      
Tuesday General Endurance Swim - 30 min tpb+15%    
Wednesday General Strength Weight Training      
Thursday General Endurance Bike - 2 hrs tpb+15%    
Friday General Strength Weight Training      
Saturday General Endurance Run - 40 min tpb+15%    
Sunday Rest        

Week 2

Day Develop Session Effort Recovery
Rep Set
Monday General Strength Weight Training      
Tuesday General Endurance Swim - 35 min tpb+15%    
Wednesday General Strength Weight Training      
Thursday General Endurance Bike - 2.5 hrs tpb+15%    
Friday General Strength Weight Training      
Saturday General Endurance Run - 50 min tpb+15%    
Sunday Rest        

Week 3

Day Develop Session Effort Recovery
Rep Set
Monday General Strength Weight Training      
Tuesday General Endurance Swim - 40 min tpb+15%    
Wednesday General Strength Weight Training      
Thursday General Endurance Bike - 3 hrs tpb+15%    
Friday General Strength Weight Training      
Saturday General Endurance Run - 1 hour tpb+15%    
Sunday Rest        

Week 4

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


Page Reference

The reference for this page is:

  • MACKENZIE, B. (2007) Olympic Triathlon Training - Novice - Phase 1 [WWW] Available from: http://www.brianmac.co.uk/triathlon/onph1.htm [Accessed

Related Pages

The following Sports Coach pages provide additional information on this topic: