Driffield Triathlon Beginners 6 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. As soon as you have an estimated swim time, complete your entry for the Driffield Triathlon.

Driffield Triathlon 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.

WEEK THREE- commencing 14-04-08

Week three and by now your confidence should be improving. This week we add an element of speed into the mix. Don’t worry it is all at your own selected pace. This will start to work your body more efficiently.

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 30-40 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.

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.