Sports Coach Logo Sports Coach Logo

            topics

 

text Translator

 

 

site search facility

 


 

 


 

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 the Triathlon event

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        


Page Reference

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

  • MACKENZIE, B. (2007) Olympic Triathlon Training - Novice - Phase 2 [WWW] Available from: https://www.brianmac.co.uk/triathlon/onph2.htm [Accessed

Related Pages

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