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Half Olympic Triathlon Training Program - Novice

The following is an example of a ½ Olympic Triathlon Training program (phase 3) 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 the Triathlon event

Phase 3

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
& Transition
Swim 100m + 100m transition + Bike 5 mins tpb    
Wednesday Specific Strength Weight Training      
Thursday Specific Endurance
& Transition
Bike 15 mins + 100m transition + Run 1 km tpb    
Friday Specific Strength Weight Training      
Saturday Specific Endurance
& Transition
Bike 1 min + Run 1 min
Bike 2 min + Run 2 min
Bike 3 min + Run 3 min
Bike 2 min + Run 2 min
Bike 1 min + Run 1 min
tpb   10 min
Sunday Rest        

Week 2

Day Develop Session Effort Recovery
Rep Set
Monday Specific Strength
Weight Training      
Tuesday Specific Endurance
& Transition
Swim 200m + 200m transition + Bike 5 mins tpb    
Wednesday Specific Strength Weight Training      
Thursday Specific Endurance
& Transition
Bike 15 mins + 200m transition + Run 1.5 km tpb    
Friday Specific Strength Weight Training      
Saturday Specific Endurance
& Transition
Bike 2 min + Run 2 min
Bike 2 min + Run 2 min
Bike 3 min + Run 3 min
Bike 2 min + Run 2 min
Bike 2 min + Run 2 min
tpb   10 min
Sunday Rest        

Week 3

Day Develop Session Effort Recovery
Rep Set
Monday Specific Strength
Weight Training      
Tuesday Specific Endurance
& Transition
Swim 200m + 400m transition + Bike 5 mins tpb    
Wednesday Specific Strength Weight Training      
Thursday Specific Endurance
& Transition
Bike 15 mins + 400m transition + Run 1.5 km tpb    
Friday Specific Strength Weight Training      
Saturday Specific Endurance
& Transition
5 x (Bike 3 min + Run 3 min) tpb   10 min
Sunday Rest        

Week 4

Day Develop Session Effort Recovery
Rep Set
Monday Endurance General Swim - 30 min Fartlek      
Tuesday Strength Specific
& Endurance General
Weight Training
Bike - 2 hrs Fartlek
     
Wednesday Endurance General Run - 40 min Fartlek      
Thursday Strength Specific
& Endurance General
Weight Training
Bike - 2 hrs Fartlek
     
Friday Endurance General Swim - 30 min Fartlek      
Saturday Rest        
Sunday Rest        

Minor Race

In the event of a minor race in this period then for the week of the race the training will be as follows:

Day Race on Sunday Race on Saturday
Monday Training as normal Training as normal
Tuesday Swim - 30 min Fartlek Swim - 30 min Fartlek
Wednesday Training as normal Training as normal
Thursday Swim - 30 min Fartlek Swim - 30 min Fartlek
Friday Run - 8 x 400m @ tpb-5% with full recovery Rest
Saturday Rest Race
Sunday Race Bike - 2 hrs Fartlek

Major Race

In the event of a major race in this period then for the week of the race the training will be as follows:

Day Race on Sunday Race on Saturday
Monday Bike - 2 hrs Fartlek Bike - 2 hrs Fartlek
Tuesday Swim - 2 x (200m @ tpb-5% + 200m @ tpb) with full recovery Swim - 2 x (200m @ tpb-5% + 200m @ tpb) with full recovery
Wednesday Run - 8 x 400m @ tpb-5% with full recovery Run - 8 x 400m @ tpb-5% with full recovery
Thursday Bike - 2 hours easy Swim - 30 min easy
Friday Swim - 2 x (200m @ tpb-5% + 200m @ tpb) with full recovery Rest
Saturday Rest Race
Sunday Race Bike - 2 hrs Fartlek


Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2007) Half Olympic Triathlon Training - Novice - Phase 3 [WWW] Available from: https://www.brianmac.co.uk/triathlon/ohnph3.htm [Accessed

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