Olympic Triathlon Training Program - Novice
The following is an example of an 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 - 2k |
tpb+5% |
|
|
| Wednesday |
Specific Strength |
Weight Training |
|
|
|
| Thursday |
Specific Endurance |
Bike - 50k |
tpb+5% |
|
|
| Friday |
Specific Strength |
Weight Training |
|
|
|
| Saturday |
Specific Endurance |
Run - 12k |
tpb+5% |
|
|
| Sunday |
Rest |
|
|
|
|
Week 2
| Day |
Develop |
Session |
Effort |
Recovery |
| Rep |
Set |
| Monday |
Specific Strength |
Weight Training |
|
|
|
| Tuesday |
Specific Endurance |
Swim - 2 x 1k |
tpb |
12 mins |
|
| Wednesday |
Specific Strength |
Weight Training |
|
|
|
| Thursday |
Specific Endurance |
Bike - 2 x 25k |
tpb |
12 mins |
|
| Friday |
Specific Strength |
Weight Training |
|
|
|
| Saturday |
Specific Endurance |
Run - 2 x 6k |
tpb |
12 mins |
|
| Sunday |
Rest |
|
|
|
|
Week 3
| Day |
Develop |
Session |
Effort |
Recovery |
| Rep |
Set |
| Monday |
Specific Strength |
Weight Training |
|
|
|
| Tuesday |
Specific Endurance |
Swim - 3 x 400m |
tpb-5% |
12 mins |
|
| Wednesday |
Specific Strength |
Weight Training |
|
|
|
| Thursday |
Specific Endurance |
Bike - 3 x 10k |
tpb-5% |
12 mins |
|
| Friday |
Specific Strength |
Weight Training |
|
|
|
| Saturday |
Specific Endurance |
Run - 3 x 3k |
tpb-5% |
12 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 |
|
|
|
|
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
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