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 FOUR

This week we introduce our first back to back session. Triathletes call these sessions brick sessions and they are designed to give your body the confidence to keep going when it is starting to tire. 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
If your swimming is going well try to complete at least one continuous swim of more than race distance this week. Say 500-600m (20-24 lengths). This is a great confidence booster.
If you can’t manage 500m, try for 2 x 250m with a couple of minutes rest in between. For the second swim complete a steady 10 minute warm up swim followed by 5 x 100m at your expected race pace. Take 45-60 seconds rest after each 100m

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.
For your second ride this week we introduce a brick session. Simply ride for 15 minutes followed immediately by a short 5 minute run. Then repeat a second 15 minute ride and a second 5 minute run. This needs some careful planning as you have to plan where to leave your bike. Best bet is probably to go to and from home. Try to make the changes from cycling to running as quick as possible. If you use special bike shoes, practise changing into running shoes as quickly as possible.

Run
One of your runs this week is the brick session.
For the second run try to complete race distance of 5km at your expected race pace.

This is a good solid weeks training, ensure you rest well on your two days off.

Ideally you should have 7 sessions this week. 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 and includes the first brick session. 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