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.
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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 THREE

In week three the number of sessions remain the same as in week two, however the duration of some of the sessions are now increasing. You should now be beginning to notice some training effect from the previous sessions. Ensure you are getting sufficient rest and don't worry if you need to take an extra days rest. It is more important that you're body adapts slowly, minimising the chances of picking up an injury.

Swim
Start with a steady 10 minute warm up swim. Then swim 50m (2 lengths) at a slightly faster pace rest for 45-60 seconds and repeat 6-8 times. Take a couple of minutes rest and then repeat the whole thing again. For the second swim of the week, try to complete the race distance. Try not to stop, but if you have to, don’t lose heart. There is still plenty of time to go.

Cycle
This week make one of your rides over some gentle hills. Get used to changing down gears as the gradient increases. The aim is to maintain a consistent pedalling rate. Also use the lower gears if there is a head wind. Ride for about 30 minutes.
On the second ride increase the distance and aim to ride for about 45 minutes at the best constant pace you can maintain.

Run
Stick to two runs this week but make one run longer (about 30 minutes). On the second run add in 3-4 faster efforts of about 30-40 seconds each.

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.

This week is a bit tougher with increases in speed and distance. Make sure you are eating a good well balanced diet and drinking plenty of water. Remember an efficient body needs good fuel.

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