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 FIVE

This week allows the body extra recovery. The total number of sessions are 5 this week. The extra rest allows the body additional time to recover and adapt, building muscular power.

Swim
Only one swim this week. 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 there are 2 bike sessions, keep the intensity steady on both rides, remember we are using this week as an active rest week.

Run
Two runs this week is the brick session.
As with the bike, keep all run sessions steady.

This is a deliberate active rest week, ensure you still rest well on your two days off.

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