Driffield Triathlon Beginners 6 Week 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 FIVE
This week we will continue to combine sessions, giving a good feel of what to expect on race day. Plan what you will wear on race day and get used to training in it. Also decide if you will need to take a drink with you on the bike. If so practise drinking on the move. On race day there will be drinks available on the run course only.

Swim
After our usual 10 minute steady warm up swim, try to cover the race distance (400m -16 lengths) at your best consistent pace. Get used to how it feels. Try not to go off fast and then slow down. Aim to make the last length as fast as the first.
For the second swim this week try for 8-10 x 50m swims at just a little faster than your race pace. Take 30 seconds rest after each 50m.

Cycle
Try to do one of this week’s rides straight after a swim session. Aim for 45-60 minutes continuous riding, with 5 faster efforts of 1-2 minutes duration. Each effort should leave you breathing harder.
If you can, try to ride the course again for the second ride of the week. Try to maintain expected race pace, and plan to fit in a short run straight after the ride.

Run
One run this week is the one mentioned above. Go straight after the bike ride. The shorter the delay, the better the effect will be. Just run for 5-10 minutes. Your legs will feel strange, but you will run it off.
Second run is a steady paced 30-35 minutes.

This is the last hard week before the race, stick with it and you will succeed.
Stay positive. Get plenty of rest, eat well and keep well hydrated.
Read your race information pack and sort out any queries now.