Beginners 10 Week Training Programme

If you have not trained recently, or have any health concerns, consult your GP before embarking on this or any other fitness campaign. Get your bike booked into the local cycle shop for a service. If you don’t have one, buy a good cycle helmet and wear it. Make sure your running shoes are in good order.
As soon as you have an estimated swim time, complete your entry for your chosenTriathlon. Click Here....

Beginners Training Programme

This programme has been compiled by a British Triathlon Level 3 coach, and is intended to help a complete novice of reasonable fitness to achieve their goal of completing a Sprint Distance Triathlon. Before embarking on any fitness training, you should ensure that you consult your GP.

WEEK TWO

In week two we start to increase the number of sessions but still keep the intensity low. This lets the body slowly adapt to the training load without overstressing it.

Swim
As in week 1, try to fit in 2 swims this week each concentrating on good technique.
Swim 100m (4 lengths) then rest for 1 min and repeat. Aim to repeat 4-6 times.

Cycle
This week we increase one of the rides in time. Still keep the pace steady and aim to complete each ride feeling comfortable.

Run
An additional run is added this week. Aim for 20 minutes for each keeping the pace steady.

Ideally you should have 6 sessions this week all on separate days, with the exception of one. Always remember to take the rest days each week. They are a vital part of training, allowing your body time to recover and gain in strength. If you miss a session, don’t worry about it. Don’t try to catch up.

If you find at this moment in time you cannot manage the amount of time recommended above then do what you can, it is surprising how quickly you're body will adapt to regular training over a few weeks.
Aim to just complete the above at a regular, comfortable pace, the aim is to complete your first triathlon feeling and looking good.

The numbers after each discipline simply denote how long in minutes you should exercise for, don't be tempted to do more at this stage, you are still simply getting you're body used to training